Comparing Nutrients in 500 calories White Gourd-flowered VS Navel Oranges

Weight per 500 calories

• White Gourd-flowered: 3571g
• Navel Oranges: 1020g

Raw Navel Oranges have 3.5 times more energy per unit of mass than Raw White Gourd-flowered , which is low in comparison to other foods. White Gourd-flowered having very low energy density.

Which food has more nutrients per 500 calories - White Gourd-flowered or Navel Oranges?

Macros Ratio

	Protein	Fat	Carbs
White Gourd-flowered	15%	1%	84%
Navel Oranges	7%	2%	91%

Macro Nutrients

	White Gourd-flowered	Navel Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	1.58% 1.53g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	NA	5.74% 0.092g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	1.4% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	98% 128g	130g per day for Men 19-50 years
Sugars	NA	120% 86.7g	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	31.7% 23g	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	% 43.7g	g per day for Men 19-50 years
Fiber	47% 18g	59% 22.4g	38g per day for Men 19-50 years
Protein	39.5% 22g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	White Gourd-flowered	Navel Oranges	Recommended Dietary Allowance
Vitamin A	NA	13.6% 122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	86.3% 1.04mg	58% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60.4% 0.79mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	71.4% 11.4mg	27% 4.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	109% 5.43mg	53.3% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	110% 1.43mg	62% 0.81mg	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	86.7% 347μg	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	670% 603mg	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	10.2% 1.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Gourd-flowered	Navel Oranges	Recommended Dietary Allowance
Calcium	93% 929mg	44% 439mg	1000mg per day for Men 19-50 years
Copper	103% 0.93mg	44.2% 0.4mg	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	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	94% 393mg	26.7% 112mg	420mg per day for Men 19-50 years
Manganese	102% 2.36mg	13% 0.3mg	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	33.5% 235mg	700mg per day for Men 19-50 years
Potassium	158% 5357mg	50% 1694mg	3400mg per day for Men 19-50 years
Selenium	13% 7.14μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	4.76% 71.4mg	0.68% 10.2mg	1500mg per day for Men 19-50 years
Zinc	227% 25mg	7.42% 0.82mg	11mg per day for Men 19-50 years
Water	92% 3412g	23.7% 877g	3700g per day for Men 19-50 years

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

• Raw White Gourd-flowered has 1.5 times more Vitamin B1, 1.5 times more Vitamin B2, 2.6 times more Vitamin B3, 2 times more Vitamin B5 and 1.8 times more Vitamin B6 than Raw Navel Oranges.
• While Raw Navel Oranges contain 1.6 times more Vitamin B9 and 1.7 times more Vitamin C than Raw White Gourd-flowered .
• Both Raw White Gourd-flowered as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for White Gourd-flowered vs Navel Oranges:

• Raw White Gourd-flowered has 2.1 times more Calcium, 2.3 times more Copper, 5.4 times more Iron, 3.5 times more Magnesium, 8 times more Manganese, 2 times more Phosphorus, 3.2 times more Potassium, more Selenium, 30.6 times more Zinc and 3.9 times more Water than Raw Navel Oranges.

Comparison of macro-nutrients per 500 calories:

• Raw White Gourd-flowered has 2.4 times more Protein than Raw Navel Oranges.
• While Raw Navel Oranges contain 1.3 times more Fiber than Raw White Gourd-flowered .
• Both Raw White Gourd-flowered and Raw Navel Oranges have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Raw White Gourd-flowered as well as Raw Navel Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.