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

Weight per 500 calories

• White Gourd-flowered: 3571g
• Boiled Escarole: 3333g

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 Boiled Escarole?

Macros Ratio

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

Macro Nutrients

	White Gourd-flowered	Boiled Escarole	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	4.38% 1.4g	32g per day for Men 19-50 years
Omega 3	NA	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	13.5% 2.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	78.7% 102g	130g per day for Men 19-50 years
Sugars	NA	10.6% 7.67g	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	246% 93g	38g per day for Men 19-50 years
Protein	39.5% 22g	68.5% 38.3g	56g per day for Men 19-50 years

Vitamins

	White Gourd-flowered	Boiled Escarole	Recommended Dietary Allowance
Vitamin A	NA	348% 3133μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	86.3% 1.04mg	164% 1.97mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60.4% 0.79mg	159% 2.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	71.4% 11.4mg	65% 10.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	109% 5.43mg	551% 27.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	110% 1.43mg	41% 0.53mg	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	650% 2600μg	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	122% 110mg	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	89% 13.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5886% 7063μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Gourd-flowered	Boiled Escarole	Recommended Dietary Allowance
Calcium	93% 929mg	153% 1533mg	1000mg per day for Men 19-50 years
Copper	103% 0.93mg	322% 2.9mg	0.9mg per day for Men 19-50 years
Fluoride	NA	5.6% 223μg	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	300% 24mg	8mg per day for Men 19-50 years
Magnesium	94% 393mg	103% 433mg	420mg per day for Men 19-50 years
Manganese	102% 2.36mg	558% 13mg	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	105% 733mg	700mg per day for Men 19-50 years
Potassium	158% 5357mg	240% 8167mg	3400mg per day for Men 19-50 years
Selenium	13% 7.14μg	12% 6.67μg	55μg per day for Men 19-50 years
Sodium	4.76% 71.4mg	42.2% 633mg	1500mg per day for Men 19-50 years
Zinc	227% 25mg	209% 23mg	11mg per day for Men 19-50 years
Water	92% 3412g	85% 3143g	3700g per day for Men 19-50 years

White Gourd-flowered VS Boiled Escarole Nutrients Per 500 Kcal

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

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

• 500 calories of White Gourd-flowered have 2.7 times more Vitamin B6 and 3.3 times more Vitamin C than Boiled Escarole.
• While 500 kcal of Boiled and Drained Escarole without Salt contain 1.9 times more Vitamin B1, 2.6 times more Vitamin B2, 5.1 times more Vitamin B5 and 12.1 times more Vitamin B9 than Raw White Gourd-flowered .
• Both White Gourd-flowered and Boiled Escarole provide similar amounts of Vitamin B3 per 500 calories.
• Both Raw White Gourd-flowered as well as Boiled and Drained Escarole without Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 kcal of Boiled and Drained Escarole without Salt contain 1.7 times more Calcium, 3.1 times more Copper, 3.4 times more Iron, 5.4 times more Manganese, 1.6 times more Phosphorus, 1.5 times more Potassium and 8.9 times more Sodium than Raw White Gourd-flowered .
• Both White Gourd-flowered and Boiled Escarole contain similar levels of Magnesium, Selenium, Zinc and Water per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Boiled and Drained Escarole without Salt contain 7.2 times more Omega 6, 5.2 times more Fiber and 1.7 times more Protein than Raw White Gourd-flowered .
• Both White Gourd-flowered and Boiled Escarole offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of White Gourd-flowered provide inadequate amounts of Omega 6