Comparing Nutrients in 5 ounces Florida Oranges VS Dishcloth Gourd

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Dishcloth Gourd	20%	8%	72%

Macro Nutrients

	Florida Oranges	Dishcloth Gourd	Recommended Dietary Allowance
Energy	2.25% 65.2kcal	0.98% 28.3kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	0.071% 0.023g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	NA	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	0.73% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.6% 16.4g	4.74% 6.17g	130g per day for Men 19-50 years
Sugars	18% 13g	3.95% 2.86g	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	8.95% 3.4g	4.1% 1.56g	38g per day for Men 19-50 years
Protein	1.77% 0.99g	3.04% 1.7g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Dishcloth Gourd	Recommended Dietary Allowance
Vitamin A	1.73% 15.6μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	6.54% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	3.54% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.56% 0.072mg	4.7% 0.061mg	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	6.02% 24μg	2.5% 9.92μg	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	71% 63.8mg	19% 17mg	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	1.7% 0.26mg	0.94% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.83% 0.99μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Dishcloth Gourd	Recommended Dietary Allowance
Calcium	6.1% 61mg	2.83% 28.3mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	5.5% 0.05mg	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	1.6% 0.13mg	6.38% 0.51mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	1.48% 0.034mg	5.67% 0.13mg	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	2.43% 17mg	6.48% 45.4mg	700mg per day for Men 19-50 years
Potassium	7.05% 240mg	5.8% 197mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	0.9% 0.099mg	11mg per day for Men 19-50 years
Water	3.34% 124g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Dishcloth Gourd per 5 oz

Compare the macro and micronutrient content in 5 oz of Florida Oranges versus 5 oz of Dishcloth Gourd to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Florida Oranges vs Dishcloth Gourd:

• 5 ounces of Florida Oranges have 2 times more Vitamin B1, 2.4 times more Vitamin B9 and 3.8 times more Vitamin C than Dishcloth Gourd.
• While 5 oz of Raw Dishcloth Gourd contain 1.5 times more Vitamin B2 than Raw Florida Oranges.
• Both Florida Oranges and Dishcloth Gourd provide similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per five ounces.
• 5 ounces of Dishcloth Gourd have insufficient amounts of Vitamin B9
• Both Raw Florida Oranges as well as Raw Dishcloth Gourd have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Florida Oranges vs Dishcloth Gourd:

• 5 ounces of Florida Oranges have 2.2 times more Calcium and 1.2 times more Potassium than Dishcloth Gourd.
• While 5 oz of Raw Dishcloth Gourd contain 4 times more Iron, 1.4 times more Magnesium, 3.8 times more Manganese and 2.7 times more Phosphorus than Raw Florida Oranges.
• Both Florida Oranges and Dishcloth Gourd contain similar levels of Copper and Water per five ounces.
• 5 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese and Phosphorus
• Both Raw Florida Oranges as well as Raw Dishcloth Gourd lack sufficient amounts of Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Florida Oranges have 2.7 times more Carbohydrate, 4.5 times more Sugars and 2.2 times more Fiber than Dishcloth Gourd.
• While 5 oz of Raw Dishcloth Gourd contain 1.7 times more Protein than Raw Florida Oranges.
• 5 ounces of Florida Oranges provide inadequate amounts of Protein
• Both Raw Florida Oranges as well as Raw Dishcloth Gourd provide inadequate amounts of Energy and Omega 6 in five ounces.