Comparing Nutrients in 500 calories White Gourd-flowered VS Oranges with Peel

Weight per 500 calories

• White Gourd-flowered: 3571g
• Oranges with Peel: 794g

Raw Oranges with Peel have 4.5 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.

Discover which food has more nutrients per 500 calories - White Gourd-flowered or Oranges with Peel ?

Macros Ratio

	Protein	Fat	Carbs
White Gourd-flowered	15%	1%	84%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	White Gourd-flowered	Oranges with Peel	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	2.45% 2.4g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	NA	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	2.05% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	95% 123g	130g per day for Men 19-50 years
Sugars	NA	NA	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	94% 35.7g	38g per day for Men 19-50 years
Protein	39.5% 22g	18.4% 10.3g	56g per day for Men 19-50 years

Vitamins

	White Gourd-flowered	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	NA	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	86.3% 1.04mg	66% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60.4% 0.79mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	71.4% 11.4mg	25% 3.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	109% 5.43mg	52.4% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	110% 1.43mg	56.8% 0.74mg	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	59.5% 238μg	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	626% 563mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Gourd-flowered	Oranges with Peel	Recommended Dietary Allowance
Calcium	93% 929mg	55.6% 556mg	1000mg per day for Men 19-50 years
Copper	103% 0.93mg	50.3% 0.45mg	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	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	94% 393mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	102% 2.36mg	NA	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	25% 175mg	700mg per day for Men 19-50 years
Potassium	158% 5357mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	13% 7.14μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	4.76% 71.4mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	227% 25mg	7.94% 0.87mg	11mg per day for Men 19-50 years
Water	92% 3412g	17.7% 653g	3700g per day for Men 19-50 years

White Gourd-flowered VS Oranges With Peel Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - White Gourd-flowered or Oranges with Peel ?

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

• 500 calories of White Gourd-flowered have 1.3 times more Vitamin B1, 2 times more Vitamin B2, 2.9 times more Vitamin B3, 2.1 times more Vitamin B5 and 1.9 times more Vitamin B6 than Oranges with Peel .
• While 500 kcal of Raw Oranges with Peel contain 1.6 times more Vitamin C than Raw White Gourd-flowered .
• Both White Gourd-flowered and Oranges with Peel provide similar amounts of Vitamin B9 per 500 calories.
• Both Raw White Gourd-flowered as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in 500 calories.

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

• 500 calories of White Gourd-flowered have 1.7 times more Calcium, 2.1 times more Copper, 3.5 times more Magnesium, 2.7 times more Phosphorus, 3.4 times more Potassium, 1.3 times more Selenium, 28.6 times more Zinc and 5.2 times more Water than Oranges with Peel .
• Both White Gourd-flowered and Oranges with Peel contain similar levels of Iron per 500 calories.
• 500 calories of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of White Gourd-flowered have 2.1 times more Protein than Oranges with Peel .
• While 500 kcal of Raw Oranges with Peel contain 2 times more Fiber than Raw White Gourd-flowered .
• Both White Gourd-flowered and Oranges with Peel offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Raw White Gourd-flowered as well as Raw Oranges with Peel provide inadequate amounts of Omega 6 in 500 calories.