Comparing Nutrients in 5 ounces Endive VS White Gourd-flowered

Macros Ratio

	Protein	Fat	Carbs
Endive	25%	9%	66%
White Gourd-flowered	15%	1%	84%

Macro Nutrients

	Endive	White Gourd-flowered	Recommended Dietary Allowance
Energy	0.83% 24kcal	0.68% 20kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.029% 0.028g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	0.009% 0.003g	32g per day for Men 19-50 years
Omega 3	1.15% 0.018g	NA	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	0.075% 0.013g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.65% 4.75g	3.7% 4.8g	130g per day for Men 19-50 years
Sugars	0.49% 0.35g	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	11.6% 4.4g	1.87% 0.71g	38g per day for Men 19-50 years
Protein	3.16% 1.77g	1.57% 0.88g	56g per day for Men 19-50 years

Vitamins

	Endive	White Gourd-flowered	Recommended Dietary Allowance
Vitamin A	17% 153μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.45% 0.11mg	3.43% 0.041mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.18% 0.11mg	2.4% 0.031mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	2.83% 0.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.5% 1.28mg	4.3% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.2% 0.028mg	4.36% 0.057mg	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	50.3% 201μg	2.13% 8.5μg	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	10.2% 9.2mg	16% 14.3mg	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	4.16% 0.62mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	273% 327μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Endive	White Gourd-flowered	Recommended Dietary Allowance
Calcium	7.37% 73.7mg	3.7% 37mg	1000mg per day for Men 19-50 years
Copper	15.6% 0.14mg	4.1% 0.037mg	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	14.7% 1.18mg	3.54% 0.28mg	8mg per day for Men 19-50 years
Magnesium	5.06% 21.3mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	4.07% 0.094mg	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	5.67% 39.7mg	2.63% 18.4mg	700mg per day for Men 19-50 years
Potassium	13% 445mg	6.25% 213mg	3400mg per day for Men 19-50 years
Selenium	0.52% 0.28μg	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	2.08% 31mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	9.02% 0.99mg	11mg per day for Men 19-50 years
Water	3.6% 133g	3.66% 135g	3700g per day for Men 19-50 years

Nutrient Comparison: Endive VS White Gourd-flowered per 5 oz

Compare the macro and micronutrient content in 5 oz of Endive versus 5 oz of White Gourd-flowered to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Endive vs White Gourd-flowered :

• 5 ounces of Endive have 2.8 times more Vitamin B1, 3.4 times more Vitamin B2, 1.3 times more Vitamin B3, 5.9 times more Vitamin B5 and 23.7 times more Vitamin B9 than White Gourd-flowered .
• While 5 oz of Raw White Gourd-flowered contain 2 times more Vitamin B6 and 1.6 times more Vitamin C than Raw Endive.
• 5 ounces of Endive have insufficient amounts of Vitamin B6
• 5 ounces of White Gourd-flowered have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Raw Endive as well as Raw White Gourd-flowered have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Endive vs White Gourd-flowered :

• 5 ounces of Endive have 2 times more Calcium, 3.8 times more Copper, 4.2 times more Iron, 1.4 times more Magnesium, 6.4 times more Manganese, 2.2 times more Phosphorus and 2.1 times more Potassium than White Gourd-flowered .
• Both Endive and White Gourd-flowered contain similar levels of Zinc and Water per five ounces.
• 5 ounces of White Gourd-flowered lack sufficient amounts of Phosphorus
• Both Raw Endive as well as Raw White Gourd-flowered lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Endive have 6.2 times more Fiber and 2 times more Protein than White Gourd-flowered .
• Both Endive and White Gourd-flowered offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of White Gourd-flowered provide inadequate amounts of Fiber and Protein
• Both Raw Endive as well as Raw White Gourd-flowered provide inadequate amounts of Energy and Omega 6 in five ounces.