Comparing Nutrients in 500 calories Boiled Waxgourd with Salt VS Florida Oranges

Weight per 500 calories

• Boiled Waxgourd with Salt: 4546g
• Florida Oranges: 1087g

Raw Florida Oranges have 4.2 times more energy per unit of mass than Boiled and Drained Waxgourd with Salt, which is low in comparison to other foods. Boiled Waxgourd with Salt having very low energy density.

Discover which food has more nutrients per 500 calories - Boiled Waxgourd with Salt or Florida Oranges?

Macros Ratio

	Protein	Fat	Carbs
Boiled Waxgourd with Salt	12%	14%	74%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Boiled Waxgourd with Salt	Florida Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	9.37% 9.1g	2.35% 2.3g	97g per day for Men 19-50 years
Saturated Fat	2.27% 0.73g	0.85% 0.27g	32g per day for Men 19-50 years
Omega 3	NA	7.47% 0.12g	1.6g per day for Men 19-50 years
Omega 6	23.5% 4g	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85.7% 111g	96% 125g	130g per day for Men 19-50 years
Sugars	74% 53.6g	137% 99g	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	120% 45.5g	68.6% 26g	38g per day for Men 19-50 years
Protein	32.5% 18g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Waxgourd with Salt	Florida Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	129% 1.55mg	91% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.5% 0.045mg	33.4% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	109% 17.5mg	27% 4.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	110% 5.5mg	54.3% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	112% 1.45mg	42.6% 0.55mg	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	45.5% 182μg	46% 185μg	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	530% 477mg	543% 489mg	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	24.2% 3.64mg	13% 1.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	106% 127μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Waxgourd with Salt	Florida Oranges	Recommended Dietary Allowance
Calcium	82% 818mg	46.7% 467mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	47% 0.42mg	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	216% 17.3mg	12.2% 0.98mg	8mg per day for Men 19-50 years
Magnesium	108% 455mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	111% 2.55mg	11.3% 0.26mg	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	110% 773mg	18.6% 130mg	700mg per day for Men 19-50 years
Potassium	6.7% 227mg	54% 1837mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.1μg	9.9% 5.43μg	55μg per day for Men 19-50 years
Sodium	1039% 15591mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	244% 27mg	7.9% 0.87mg	11mg per day for Men 19-50 years
Water	118% 4366g	25.6% 947g	3700g per day for Men 19-50 years

Boiled Waxgourd With Salt VS Florida Oranges Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Waxgourd with Salt or Florida Oranges?

Lets compare vitamin content per 500 calories of Boiled Waxgourd with Salt vs Florida Oranges:

• 500 calories of Boiled Waxgourd with Salt have 1.4 times more Vitamin B1, 4 times more Vitamin B3, 2 times more Vitamin B5, 2.6 times more Vitamin B6, 1.9 times more Vitamin E and more Vitamin K than Florida Oranges.
• While 500 kcal of Raw Florida Oranges contain more Vitamin A and 9.6 times more Vitamin B2 than Boiled and Drained Waxgourd with Salt.
• Both Boiled Waxgourd with Salt and Florida Oranges provide similar amounts of Vitamin B9 and Vitamin C per 500 calories.
• 500 calories of Boiled Waxgourd with Salt have insufficient amounts of Vitamin A and Vitamin B2
• 500 calories of Florida Oranges have insufficient amounts of Vitamin K
• Both Boiled and Drained Waxgourd with Salt as well as Raw Florida Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Waxgourd with Salt vs Florida Oranges:

• 500 calories of Boiled Waxgourd with Salt have 1.8 times more Calcium, 2.4 times more Copper, 17.7 times more Iron, 4.2 times more Magnesium, 9.8 times more Manganese, 5.9 times more Phosphorus, 1.7 times more Selenium, more Sodium, 30.8 times more Zinc and 4.6 times more Water than Florida Oranges.
• While 500 kcal of Raw Florida Oranges contain 8.1 times more Potassium than Boiled and Drained Waxgourd with Salt.
• 500 calories of Boiled Waxgourd with Salt lack sufficient amounts of Potassium
• 500 calories of Florida Oranges lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Waxgourd with Salt have 11.9 times more Omega 6, 1.7 times more Fiber and 2.4 times more Protein than Florida Oranges.
• While 500 kcal of Raw Florida Oranges contain 1.9 times more Sugars than Boiled and Drained Waxgourd with Salt.
• Both Boiled Waxgourd with Salt and Florida Oranges offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Florida Oranges provide inadequate amounts of Omega 6