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

Weight per 500 calories

• Navel Oranges: 1020g
• Boiled White Gourd-flowered: 3333g

Navel Oranges have 3.3 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.

Which food has more nutrients per 500 calories - Navel Oranges or Boiled White Gourd-flowered ?

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Boiled White Gourd-flowered	14%	1%	85%

Macro Nutrients

	Navel Oranges	Boiled White Gourd-flowered	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.58% 1.53g	0.69% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	5.74% 0.092g	NA	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.23g	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	98% 128g	95% 123g	130g per day for Men 19-50 years
Sugars	120% 86.7g	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	31.7% 23g	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	% 43.7g	NA	g per day for Men 19-50 years
Fiber	59% 22.4g	105% 40g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	35.7% 20g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Boiled 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	58% 0.69mg	80.6% 0.97mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	56.4% 0.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.34mg	81.3% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.3% 2.66mg	96% 4.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	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	86.7% 347μg	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	670% 603mg	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	10.2% 1.53mg	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

	Navel Oranges	Boiled White Gourd-flowered	Recommended Dietary Allowance
Calcium	44% 439mg	80% 800mg	1000mg per day for Men 19-50 years
Copper	44.2% 0.4mg	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	16.6% 1.33mg	104% 8.33mg	8mg per day for Men 19-50 years
Magnesium	26.7% 112mg	87.3% 367mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	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	33.5% 235mg	62% 433mg	700mg per day for Men 19-50 years
Potassium	50% 1694mg	167% 5667mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	12% 6.67μg	55μg per day for Men 19-50 years
Sodium	0.68% 10.2mg	4.44% 66.7mg	1500mg per day for Men 19-50 years
Zinc	7.42% 0.82mg	212% 23.3mg	11mg per day for Men 19-50 years
Water	23.7% 877g	86% 3177g	3700g per day for Men 19-50 years

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

• Raw Navel Oranges have 2.6 times more Vitamin B9 and 2.1 times more Vitamin C than Boiled and Drained White Gourd-flowered .
• While Boiled and Drained White Gourd-flowered contains 1.4 times more Vitamin B1, 1.4 times more Vitamin B2, 3 times more Vitamin B3, 1.8 times more Vitamin B5 and 1.6 times more Vitamin B6 than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Boiled and Drained White Gourd-flowered have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Navel Oranges vs Boiled White Gourd-flowered :

• Boiled and Drained White Gourd-flowered contains 1.8 times more Calcium, 2.2 times more Copper, 6.3 times more Iron, 3.3 times more Magnesium, 7.4 times more Manganese, 1.8 times more Phosphorus, 3.3 times more Potassium, more Selenium, 28.6 times more Zinc and 3.6 times more Water than Raw Navel Oranges.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained White Gourd-flowered contains 1.8 times more Fiber and 2.2 times more Protein than Raw Navel Oranges.
• Both Raw Navel Oranges and Boiled and Drained White Gourd-flowered have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Raw Navel Oranges as well as Boiled and Drained White Gourd-flowered have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.