Comparing Nutrients in 500 calories Boiled White Gourd-flowered VS Endive

Weight per 500 calories

• Boiled White Gourd-flowered: 3333g
• Endive: 2941g

Both foods have similar energy densities which is very low in comparison to other foods.

Discover which food has more nutrients per 500 calories - Boiled White Gourd-flowered or Endive?

Macros Ratio

	Protein	Fat	Carbs
Boiled White Gourd-flowered	14%	1%	85%
Endive	25%	9%	66%

Macro Nutrients

	Boiled White Gourd-flowered	Endive	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.69% 0.67g	6.06% 5.9g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	4.4% 1.4g	32g per day for Men 19-50 years
Omega 3	NA	24% 0.38g	1.6g per day for Men 19-50 years
Omega 6	1.76% 0.3g	13% 2.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 123g	75.8% 99g	130g per day for Men 19-50 years
Sugars	NA	10% 7.35g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	105% 40g	240% 91g	38g per day for Men 19-50 years
Protein	35.7% 20g	65.7% 36.8g	56g per day for Men 19-50 years

Vitamins

	Boiled White Gourd-flowered	Endive	Recommended Dietary Allowance
Vitamin A	NA	353% 3176μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	80.6% 0.97mg	196% 2.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56.4% 0.73mg	170% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	81.3% 13mg	73.5% 11.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	96% 4.8mg	529% 26.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	97% 1.27mg	45.2% 0.59mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	33.3% 133μg	1044% 4176μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	315% 283mg	212% 191mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	86.3% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5662% 6794μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled White Gourd-flowered	Endive	Recommended Dietary Allowance
Calcium	80% 800mg	153% 1529mg	1000mg per day for Men 19-50 years
Copper	96% 0.87mg	324% 2.9mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	104% 8.33mg	305% 24.4mg	8mg per day for Men 19-50 years
Magnesium	87.3% 367mg	105% 441mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	537% 12.4mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	62% 433mg	118% 824mg	700mg per day for Men 19-50 years
Potassium	167% 5667mg	272% 9235mg	3400mg per day for Men 19-50 years
Selenium	12% 6.67μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	4.44% 66.7mg	43% 647mg	1500mg per day for Men 19-50 years
Zinc	212% 23.3mg	211% 23.2mg	11mg per day for Men 19-50 years
Water	86% 3177g	74.6% 2759g	3700g per day for Men 19-50 years

Boiled White Gourd-flowered VS Endive Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled White Gourd-flowered or Endive?

Lets compare vitamin content per 500 calories of Boiled White Gourd-flowered vs Endive:

• 500 calories of Boiled White Gourd-flowered have 2.2 times more Vitamin B6 and 1.5 times more Vitamin C than Endive.
• While 500 kcal of Raw Endive contain 2.4 times more Vitamin B1, 3 times more Vitamin B2, 5.5 times more Vitamin B5 and 31.3 times more Vitamin B9 than Boiled and Drained White Gourd-flowered .
• Both Boiled White Gourd-flowered and Endive provide similar amounts of Vitamin B3 per 500 calories.
• Both Boiled and Drained White Gourd-flowered as well as Raw Endive have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled White Gourd-flowered vs Endive:

• 500 kcal of Raw Endive contain 1.9 times more Calcium, 3.4 times more Copper, 2.9 times more Iron, 5.6 times more Manganese, 1.9 times more Phosphorus, 1.6 times more Potassium and 9.7 times more Sodium than Boiled and Drained White Gourd-flowered .
• Both Boiled White Gourd-flowered and Endive contain similar levels of Magnesium, Selenium, Zinc and Water per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled White Gourd-flowered have 1.2 times more Carbohydrate than Endive.
• While 500 kcal of Raw Endive contain 7.4 times more Omega 6, 2.3 times more Fiber and 1.8 times more Protein than Boiled and Drained White Gourd-flowered .
• Both Boiled White Gourd-flowered and Endive offer comparable quantities of Energy per 500 calories.
• 500 calories of Boiled White Gourd-flowered provide inadequate amounts of Omega 6