Comparing Nutrients in 500 calories Florida Oranges VS Boiled White Gourd-flowered

Weight per 500 calories

• Florida Oranges: 1087g
• Boiled White Gourd-flowered: 3333g

Florida Oranges have 3.1 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 - Florida Oranges or Boiled White Gourd-flowered ?

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Boiled White Gourd-flowered	14%	1%	85%

Macro Nutrients

	Florida Oranges	Boiled White Gourd-flowered	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.35% 2.3g	0.69% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.85% 0.27g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	7.47% 0.12g	NA	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	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	96% 125g	95% 123g	130g per day for Men 19-50 years
Sugars	137% 99g	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	68.6% 26g	105% 40g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	35.7% 20g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Boiled White Gourd-flowered	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	91% 1.1mg	80.6% 0.97mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.4% 0.43mg	56.4% 0.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.35mg	81.3% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.3% 2.7mg	96% 4.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.6% 0.55mg	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	46% 185μg	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	543% 489mg	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	13% 1.96mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Boiled White Gourd-flowered	Recommended Dietary Allowance
Calcium	46.7% 467mg	80% 800mg	1000mg per day for Men 19-50 years
Copper	47% 0.42mg	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	12.2% 0.98mg	104% 8.33mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	87.3% 367mg	420mg per day for Men 19-50 years
Manganese	11.3% 0.26mg	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	18.6% 130mg	62% 433mg	700mg per day for Men 19-50 years
Potassium	54% 1837mg	167% 5667mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.43μg	12% 6.67μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	4.44% 66.7mg	1500mg per day for Men 19-50 years
Zinc	7.9% 0.87mg	212% 23.3mg	11mg per day for Men 19-50 years
Water	25.6% 947g	86% 3177g	3700g per day for Men 19-50 years

Florida Oranges VS Boiled White Gourd-flowered Nutrients Per 500 Kcal

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

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

• 500 calories of Florida Oranges have 1.4 times more Vitamin B9 and 1.7 times more Vitamin C than Boiled White Gourd-flowered .
• While 500 kcal of Boiled and Drained White Gourd-flowered contain 1.7 times more Vitamin B2, 3 times more Vitamin B3, 1.8 times more Vitamin B5 and 2.3 times more Vitamin B6 than Raw Florida Oranges.
• Both Florida Oranges and Boiled White Gourd-flowered provide similar amounts of Vitamin B1 per 500 calories.
• Both Raw Florida Oranges 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 Florida Oranges vs Boiled White Gourd-flowered :

• 500 kcal of Boiled and Drained White Gourd-flowered contain 1.7 times more Calcium, 2 times more Copper, 8.5 times more Iron, 3.4 times more Magnesium, 8.4 times more Manganese, 3.3 times more Phosphorus, 3.1 times more Potassium, 26.8 times more Zinc and 3.4 times more Water than Raw Florida Oranges.
• 500 calories of Florida Oranges lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Boiled and Drained White Gourd-flowered contain 1.5 times more Fiber and 2.6 times more Protein than Raw Florida Oranges.
• Both Florida Oranges and Boiled White Gourd-flowered offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Raw Florida Oranges as well as Boiled and Drained White Gourd-flowered provide inadequate amounts of Omega 6 in 500 calories.