Comparing Nutrients in 500 calories White Gourd-flowered VS Endive

Weight per 500 calories

• White Gourd-flowered: 3571g
• 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 - White Gourd-flowered or Endive?

Macros Ratio

	Protein	Fat	Carbs
White Gourd-flowered	15%	1%	84%
Endive	25%	9%	66%

Macro Nutrients

	White Gourd-flowered	Endive	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	6.06% 5.9g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	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	1.9% 0.32g	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	93% 121g	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	47% 18g	240% 91g	38g per day for Men 19-50 years
Protein	39.5% 22g	65.7% 36.8g	56g per day for Men 19-50 years

Vitamins

	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	86.3% 1.04mg	196% 2.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60.4% 0.79mg	170% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	71.4% 11.4mg	73.5% 11.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	109% 5.43mg	529% 26.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	110% 1.43mg	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	53.6% 214μg	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	401% 361mg	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

	White Gourd-flowered	Endive	Recommended Dietary Allowance
Calcium	93% 929mg	153% 1529mg	1000mg per day for Men 19-50 years
Copper	103% 0.93mg	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	89.3% 7.14mg	305% 24.4mg	8mg per day for Men 19-50 years
Magnesium	94% 393mg	105% 441mg	420mg per day for Men 19-50 years
Manganese	102% 2.36mg	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	66.3% 464mg	118% 824mg	700mg per day for Men 19-50 years
Potassium	158% 5357mg	272% 9235mg	3400mg per day for Men 19-50 years
Selenium	13% 7.14μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	4.76% 71.4mg	43% 647mg	1500mg per day for Men 19-50 years
Zinc	227% 25mg	211% 23.2mg	11mg per day for Men 19-50 years
Water	92% 3412g	74.6% 2759g	3700g per day for Men 19-50 years

White Gourd-flowered VS Endive Nutrients Per 500 Kcal

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

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

• 500 calories of White Gourd-flowered have 2.4 times more Vitamin B6 and 1.9 times more Vitamin C than Endive.
• While 500 kcal of Raw Endive contain 2.3 times more Vitamin B1, 2.8 times more Vitamin B2, 4.9 times more Vitamin B5 and 19.5 times more Vitamin B9 than Raw White Gourd-flowered .
• Both White Gourd-flowered and Endive provide similar amounts of Vitamin B3 per 500 calories.
• Both Raw 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 White Gourd-flowered vs Endive:

• 500 calories of White Gourd-flowered have 1.2 times more Selenium and 1.2 times more Water than Endive.
• While 500 kcal of Raw Endive contain 1.6 times more Calcium, 3.1 times more Copper, 3.4 times more Iron, 5.2 times more Manganese, 1.8 times more Phosphorus, 1.7 times more Potassium and 9.1 times more Sodium than Raw White Gourd-flowered .
• Both White Gourd-flowered and Endive contain similar levels of Magnesium and Zinc per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of White Gourd-flowered have 1.2 times more Carbohydrate than Endive.
• While 500 kcal of Raw Endive contain 6.9 times more Omega 6, 5.1 times more Fiber and 1.7 times more Protein than Raw White Gourd-flowered .
• Both White Gourd-flowered and Endive offer comparable quantities of Energy per 500 calories.
• 500 calories of White Gourd-flowered provide inadequate amounts of Omega 6