Comparing Nutrients in 500 calories Boiled White Gourd-flowered VS Fresh Orange juice

Weight per 500 calories

• Boiled White Gourd-flowered: 3333g
• Fresh Orange juice: 1111g

Raw Orange juice has 3 times more energy per unit of mass than Boiled and Drained White Gourd-flowered , which is low in comparison to other foods. Boiled White Gourd-flowered having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled White Gourd-flowered	14%	1%	85%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	Boiled White Gourd-flowered	Fresh Orange juice	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.69% 0.67g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	0.83% 0.27g	32g per day for Men 19-50 years
Omega 3	NA	7.64% 0.12g	1.6g per day for Men 19-50 years
Omega 6	1.76% 0.3g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 123g	89% 116g	130g per day for Men 19-50 years
Sugars	NA	129% 93g	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	32.5% 23.6g	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	% 20g	g per day for Men 19-50 years
Sucrose	NA	% 46g	g per day for Men 19-50 years
Fiber	105% 40g	5.85% 2.22g	38g per day for Men 19-50 years
Protein	35.7% 20g	14% 7.78g	56g per day for Men 19-50 years

Vitamins

	Boiled White Gourd-flowered	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	NA	12.3% 111μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	80.6% 0.97mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56.4% 0.73mg	25.6% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	81.3% 13mg	27.8% 4.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	96% 4.8mg	42.2% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	97% 1.27mg	34% 0.44mg	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	83.3% 333μg	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	617% 556mg	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	2.96% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.93% 1.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled White Gourd-flowered	Fresh Orange juice	Recommended Dietary Allowance
Calcium	80% 800mg	12.2% 122mg	1000mg per day for Men 19-50 years
Copper	96% 0.87mg	54.3% 0.49mg	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	27.8% 2.22mg	8mg per day for Men 19-50 years
Magnesium	87.3% 367mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	6.76% 0.16mg	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	27% 189mg	700mg per day for Men 19-50 years
Potassium	167% 5667mg	65.4% 2222mg	3400mg per day for Men 19-50 years
Selenium	12% 6.67μg	2.02% 1.1μg	55μg per day for Men 19-50 years
Sodium	4.44% 66.7mg	0.74% 11mg	1500mg per day for Men 19-50 years
Zinc	212% 23.3mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	86% 3177g	26.5% 981g	3700g per day for Men 19-50 years

Boiled White Gourd-flowered VS Fresh Orange Juice Nutrients Per 500 Kcal

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

Lets compare vitamin content per 500 calories of Boiled White Gourd-flowered vs Fresh Orange juice:

• 500 calories of Boiled White Gourd-flowered have 2.2 times more Vitamin B2, 2.9 times more Vitamin B3, 2.3 times more Vitamin B5 and 2.9 times more Vitamin B6 than Fresh Orange juice.
• While 500 kcal of Raw Orange juice contain 2.5 times more Vitamin B9 and 2 times more Vitamin C than Boiled and Drained White Gourd-flowered .
• Both Boiled White Gourd-flowered and Fresh Orange juice provide similar amounts of Vitamin B1 per 500 calories.
• Both Boiled and Drained White Gourd-flowered as well as Raw Orange juice have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled White Gourd-flowered vs Fresh Orange juice:

• 500 calories of Boiled White Gourd-flowered have 6.5 times more Calcium, 1.8 times more Copper, 3.8 times more Iron, 3 times more Magnesium, 14.1 times more Manganese, 2.3 times more Phosphorus, 2.6 times more Potassium, 6 times more Selenium, 42 times more Zinc and 3.2 times more Water than Fresh Orange juice.
• 500 calories of Fresh Orange juice lack sufficient amounts of Manganese, Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled White Gourd-flowered have 18 times more Fiber and 2.6 times more Protein than Fresh Orange juice.
• Both Boiled White Gourd-flowered and Fresh Orange juice offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Fresh Orange juice provide inadequate amounts of Fiber
• Both Boiled and Drained White Gourd-flowered as well as Raw Orange juice provide inadequate amounts of Omega 6 in 500 calories.