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

Weight per 500 calories

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

Valencia Oranges have 3.5 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 - Valencia Oranges or White Gourd-flowered ?

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
White Gourd-flowered	15%	1%	84%

Macro Nutrients

	Valencia Oranges	White Gourd-flowered	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.16% 3.06g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	10.2% 0.16g	NA	1.6g per day for Men 19-50 years
Omega 6	2.64% 0.45g	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	93% 121g	93% 121g	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	67% 25.5g	47% 18g	38g per day for Men 19-50 years
Protein	19% 10.6g	39.5% 22g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	White Gourd-flowered	Recommended Dietary Allowance
Vitamin A	13.6% 122μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	74% 0.89mg	86.3% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	60.4% 0.79mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.5% 2.8mg	71.4% 11.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51% 2.55mg	109% 5.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49.5% 0.64mg	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	99% 398μg	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	550% 495mg	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	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

	Valencia Oranges	White Gourd-flowered	Recommended Dietary Allowance
Calcium	41% 408mg	93% 929mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	103% 0.93mg	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	11.5% 0.92mg	89.3% 7.14mg	8mg per day for Men 19-50 years
Magnesium	24.3% 102mg	94% 393mg	420mg per day for Men 19-50 years
Manganese	10.2% 0.23mg	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	24.8% 173mg	66.3% 464mg	700mg per day for Men 19-50 years
Potassium	53.7% 1827mg	158% 5357mg	3400mg per day for Men 19-50 years
Selenium	NA	13% 7.14μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	4.76% 71.4mg	1500mg per day for Men 19-50 years
Zinc	5.57% 0.61mg	227% 25mg	11mg per day for Men 19-50 years
Water	24% 881g	92% 3412g	3700g per day for Men 19-50 years

Valencia Oranges VS White Gourd-flowered Nutrients Per 500 Kcal

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

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

• 500 calories of Valencia Oranges have 1.9 times more Vitamin B9 and 1.4 times more Vitamin C than White Gourd-flowered .
• While 500 kcal of Raw White Gourd-flowered contain 1.9 times more Vitamin B2, 4.1 times more Vitamin B3, 2.1 times more Vitamin B5 and 2.2 times more Vitamin B6 than Raw Valencia Oranges.
• Both Valencia Oranges and White Gourd-flowered provide similar amounts of Vitamin B1 per 500 calories.
• Both Raw Valencia Oranges 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 Valencia Oranges vs White Gourd-flowered :

• 500 kcal of Raw White Gourd-flowered contain 2.3 times more Calcium, 2.5 times more Copper, 7.8 times more Iron, 3.9 times more Magnesium, 10 times more Manganese, 2.7 times more Phosphorus, 2.9 times more Potassium, 40.8 times more Zinc and 3.9 times more Water than Raw Valencia Oranges.
• 500 calories of Valencia Oranges lack sufficient amounts of Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Valencia Oranges have 1.4 times more Fiber than White Gourd-flowered .
• While 500 kcal of Raw White Gourd-flowered contain 2.1 times more Protein than Raw Valencia Oranges.
• Both Valencia Oranges and White Gourd-flowered offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Raw Valencia Oranges as well as Raw White Gourd-flowered provide inadequate amounts of Omega 6 in 500 calories.