Comparing Nutrients in 500 calories Fresh Orange juice VS Boiled White Gourd-flowered

Weight per 500 calories

• Fresh Orange juice: 1111g
• Boiled White Gourd-flowered: 3333g

Fresh Orange juice has 3 times more energy per 100g than Boiled White Gourd-flowered . It has low energy density when compared to other foods. Boiled and Drained White Gourd-flowered having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Boiled White Gourd-flowered	14%	1%	85%

Macro Nutrients

	Fresh Orange juice	Boiled White Gourd-flowered	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	0.69% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.83% 0.27g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	7.64% 0.12g	NA	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	1.76% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89% 116g	95% 123g	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	32.5% 23.6g	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	% 20g	NA	g per day for Men 19-50 years
Sucrose	% 46g	NA	g per day for Men 19-50 years
Fiber	5.85% 2.22g	105% 40g	38g per day for Men 19-50 years
Protein	14% 7.78g	35.7% 20g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Boiled White Gourd-flowered	Recommended Dietary Allowance
Vitamin A	12.3% 111μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	80.6% 0.97mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.6% 0.33mg	56.4% 0.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.8% 4.44mg	81.3% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.2% 2.1mg	96% 4.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	97% 1.27mg	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	83.3% 333μg	33.3% 133μg	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	617% 556mg	315% 283mg	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	2.96% 0.44mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.93% 1.1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Boiled White Gourd-flowered	Recommended Dietary Allowance
Calcium	12.2% 122mg	80% 800mg	1000mg per day for Men 19-50 years
Copper	54.3% 0.49mg	96% 0.87mg	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	27.8% 2.22mg	104% 8.33mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	87.3% 367mg	420mg per day for Men 19-50 years
Manganese	6.76% 0.16mg	96% 2.2mg	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	27% 189mg	62% 433mg	700mg per day for Men 19-50 years
Potassium	65.4% 2222mg	167% 5667mg	3400mg per day for Men 19-50 years
Selenium	2.02% 1.1μg	12% 6.67μg	55μg per day for Men 19-50 years
Sodium	0.74% 11mg	4.44% 66.7mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	212% 23.3mg	11mg per day for Men 19-50 years
Water	26.5% 981g	86% 3177g	3700g per day for Men 19-50 years

Fresh Orange Juice VS Boiled White Gourd-flowered Nutrients Per 500 Kcal

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

Lets compare vitamin content per 500 calories of Fresh Orange juice vs Boiled White Gourd-flowered :

• 500 calories of Fresh Orange juice have 2.5 times more Vitamin B9 and 2 times more Vitamin C than Boiled White Gourd-flowered .
• While 500 kcal of Boiled and Drained White Gourd-flowered contain 2.2 times more Vitamin B2, 2.9 times more Vitamin B3, 2.3 times more Vitamin B5 and 2.9 times more Vitamin B6 than Raw Orange juice.
• Both Fresh Orange juice and Boiled White Gourd-flowered provide similar amounts of Vitamin B1 per 500 calories.
• Both Raw Orange juice as well as Boiled and Drained White Gourd-flowered have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Fresh Orange juice vs Boiled White Gourd-flowered :

• 500 kcal of Boiled and Drained White Gourd-flowered contain 6.5 times more Calcium, 1.8 times more Copper, 3.8 times more Iron, 3 times more Magnesium, 14.1 times more Manganese, 2.3 times more Phosphorus, 2.6 times more Potassium, 6 times more Selenium, 42 times more Zinc and 3.2 times more Water than Raw Orange juice.
• 500 calories of Fresh Orange juice lack sufficient amounts of Manganese, Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Boiled and Drained White Gourd-flowered contain 18 times more Fiber and 2.6 times more Protein than Raw Orange juice.
• Both Fresh Orange juice and Boiled White Gourd-flowered offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Fresh Orange juice provide inadequate amounts of Fiber
• Both Raw Orange juice as well as Boiled and Drained White Gourd-flowered provide inadequate amounts of Omega 6 in 500 calories.