Comparing Nutrients in 5 ounces Navel Oranges VS Boiled White Gourd-flowered with Salt

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Boiled White Gourd-flowered with Salt	16%	1%	83%

Macro Nutrients

	Navel Oranges	Boiled White Gourd-flowered with Salt	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	0.64% 18.4kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.029% 0.028g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	0.009% 0.003g	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	0.075% 0.013g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.7% 17.8g	3.4% 4.4g	130g per day for Men 19-50 years
Sugars	16.6% 12g	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	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	4.48% 1.7g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	1.5% 0.85g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Boiled White Gourd-flowered with Salt	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	3.43% 0.041mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	2.4% 0.031mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.77% 0.6mg	3.46% 0.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	4.1% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	4.14% 0.054mg	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	1.4% 5.67μg	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	13.4% 12mg	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	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 with Salt	Recommended Dietary Allowance
Calcium	6.1% 61mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	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	2.3% 0.18mg	4.43% 0.35mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.041mg	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	4.66% 32.6mg	2.63% 18.4mg	700mg per day for Men 19-50 years
Potassium	6.92% 235mg	7.1% 241mg	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	22.5% 337mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	9.02% 0.99mg	11mg per day for Men 19-50 years
Water	3.3% 122g	3.65% 135g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Boiled White Gourd-flowered with Salt per 5 oz

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

Lets compare vitamin content per 5 ounces of Navel Oranges vs Boiled White Gourd-flowered with Salt:

• 5 ounces of Navel Oranges have 2.3 times more Vitamin B1, 2.3 times more Vitamin B2, 1.8 times more Vitamin B5, 2.1 times more Vitamin B6, 8.5 times more Vitamin B9 and 7 times more Vitamin C than Boiled White Gourd-flowered with Salt.
• Both Navel Oranges and Boiled White Gourd-flowered with Salt provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Boiled White Gourd-flowered with Salt have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Raw Navel Oranges as well as Boiled and Drained White Gourd-flowered with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Navel Oranges vs Boiled White Gourd-flowered with Salt:

• 5 ounces of Navel Oranges have 1.8 times more Calcium, 1.5 times more Copper and 1.8 times more Phosphorus than Boiled White Gourd-flowered with Salt.
• While 5 oz of Boiled and Drained White Gourd-flowered with Salt contain 1.9 times more Iron, 2.3 times more Manganese, 238 times more Sodium and 8.8 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Boiled White Gourd-flowered with Salt contain similar levels of Magnesium, Potassium and Water per five ounces.
• 5 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
• 5 ounces of Boiled White Gourd-flowered with Salt lack sufficient amounts of Phosphorus
• Both Raw Navel Oranges as well as Boiled and Drained White Gourd-flowered with Salt lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Navel Oranges have 4 times more Carbohydrate and 1.8 times more Fiber than Boiled White Gourd-flowered with Salt.
• Both Raw Navel Oranges as well as Boiled and Drained White Gourd-flowered with Salt provide inadequate amounts of Energy, Omega 6 and Protein in five ounces.