Comparing Nutrients in 500 calories Canned Orange Juice VS White Gourd-flowered

Weight per 500 calories

• Canned Orange Juice: 1064g
• White Gourd-flowered: 3571g

Canned Orange Juice has 3.4 times more energy per 100g than White Gourd-flowered . It has low energy density when compared to other foods. Raw White Gourd-flowered having very low energy density.

Discover which food has more nutrients per 500 calories - Canned Orange Juice or White Gourd-flowered ?

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
White Gourd-flowered	15%	1%	84%

Macro Nutrients

	Canned Orange Juice	White Gourd-flowered	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.65% 1.6g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	4.65% 0.074g	NA	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	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	90% 117g	93% 121g	130g per day for Men 19-50 years
Sugars	129% 93g	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	35.7% 26g	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	% 24g	NA	g per day for Men 19-50 years
Sucrose	% 43g	NA	g per day for Men 19-50 years
Fiber	8.4% 3.2g	47% 18g	38g per day for Men 19-50 years
Protein	13% 7.23g	39.5% 22g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	White Gourd-flowered	Recommended Dietary Allowance
Vitamin A	10.6% 96μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.6% 0.41mg	86.3% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	60.4% 0.79mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.4% 2.14mg	71.4% 11.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38.3% 1.9mg	109% 5.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.4% 0.33mg	110% 1.43mg	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	64% 255μg	53.6% 214μg	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	356% 320mg	401% 361mg	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	14% 2.13mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.89% 1.06μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	White Gourd-flowered	Recommended Dietary Allowance
Calcium	10.6% 106mg	93% 929mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	103% 0.93mg	0.9mg per day for Men 19-50 years
Fluoride	8.32% 333μg	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	13.3% 1.06mg	89.3% 7.14mg	8mg per day for Men 19-50 years
Magnesium	25.3% 106mg	94% 393mg	420mg per day for Men 19-50 years
Manganese	9.7% 0.22mg	102% 2.36mg	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	26% 181mg	66.3% 464mg	700mg per day for Men 19-50 years
Potassium	57.6% 1957mg	158% 5357mg	3400mg per day for Men 19-50 years
Selenium	1.93% 1.06μg	13% 7.14μg	55μg per day for Men 19-50 years
Sodium	2.84% 42.6mg	4.76% 71.4mg	1500mg per day for Men 19-50 years
Zinc	3.87% 0.43mg	227% 25mg	11mg per day for Men 19-50 years
Water	25.2% 933g	92% 3412g	3700g per day for Men 19-50 years

Canned Orange Juice VS White Gourd-flowered Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Canned Orange Juice or White Gourd-flowered ?

Lets compare vitamin content per 500 calories of Canned Orange Juice vs White Gourd-flowered :

• 500 kcal of Raw White Gourd-flowered contain 2.5 times more Vitamin B1, 3.5 times more Vitamin B2, 5.3 times more Vitamin B3, 2.8 times more Vitamin B5 and 4.3 times more Vitamin B6 than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and White Gourd-flowered provide similar amounts of Vitamin B9 and Vitamin C per 500 calories.
• Both Unsweetened Canned Orange Juice as well as Raw White Gourd-flowered have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Canned Orange Juice vs White Gourd-flowered :

• 500 kcal of Raw White Gourd-flowered contain 8.7 times more Calcium, 4 times more Copper, 6.7 times more Iron, 3.7 times more Magnesium, 10.6 times more Manganese, 2.6 times more Phosphorus, 2.7 times more Potassium, 6.7 times more Selenium, 58.8 times more Zinc and 3.7 times more Water than Unsweetened Canned Orange Juice.
• 500 calories of Canned Orange Juice lack sufficient amounts of Manganese, Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Raw White Gourd-flowered contain 5.6 times more Fiber and 3.1 times more Protein than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and White Gourd-flowered offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Canned Orange Juice provide inadequate amounts of Fiber
• Both Unsweetened Canned Orange Juice as well as Raw White Gourd-flowered provide inadequate amounts of Omega 6 in 500 calories.