Comparing Nutrients in 5 ounces Navel Oranges VS Dishcloth Gourd

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Dishcloth Gourd	20%	8%	72%

Macro Nutrients

	Navel Oranges	Dishcloth Gourd	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	0.98% 28.3kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	0.071% 0.023g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	NA	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	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	13.7% 17.8g	4.74% 6.17g	130g per day for Men 19-50 years
Sugars	16.6% 12g	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	4.4% 3.2g	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	% 2.8g	NA	g per day for Men 19-50 years
Sucrose	% 6.07g	NA	g per day for Men 19-50 years
Fiber	8.2% 3.1g	4.1% 1.56g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	3.04% 1.7g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Dishcloth Gourd	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.03% 0.096mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	6.54% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.77% 0.6mg	3.54% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	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	12% 48μg	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	93% 83.8mg	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	1.4% 0.21mg	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

	Navel 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	2.3% 0.18mg	6.38% 0.51mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.041mg	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	4.66% 32.6mg	6.48% 45.4mg	700mg per day for Men 19-50 years
Potassium	6.92% 235mg	5.8% 197mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	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	3.3% 122g	3.6% 133g	3700g per day for Men 19-50 years

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

• Raw Navel Oranges have 1.4 times more Vitamin B1, 1.8 times more Vitamin B6, 4.9 times more Vitamin B9, 4.9 times more Vitamin C and 1.5 times more Vitamin E than Raw Dishcloth Gourd.
• Both Raw Navel Oranges and Raw Dishcloth Gourd have similar amounts of Vitamin B2, Vitamin B3 and Vitamin B5 per 5 oz.
• Both Raw Navel Oranges as well as Raw Dishcloth Gourd have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 5 oz.

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

• Raw Navel Oranges have 2.2 times more Calcium than Raw Dishcloth Gourd.
• While Raw Dishcloth Gourd contains 2.8 times more Iron, 1.3 times more Magnesium, 3.2 times more Manganese and 1.4 times more Phosphorus than Raw Navel Oranges.
• Both Raw Navel Oranges and Raw Dishcloth Gourd have similar amounts of Copper, Potassium and Water per 5 oz.
• Both Raw Navel Oranges as well as Raw Dishcloth Gourd have insufficient amounts of Selenium and Zinc in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Navel Oranges have 2.5 times more Energy, 2.9 times more Carbohydrate, 4.2 times more Sugars and 2 times more Fiber than Raw Dishcloth Gourd.
• While Raw Dishcloth Gourd contains 1.3 times more Protein than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Raw Dishcloth Gourd have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.