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

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Boiled White Gourd-flowered	14%	1%	85%

Macro Nutrients

	Oranges with Peel	Boiled White Gourd-flowered	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	0.73% 21.3kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	0.029% 0.028g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.009% 0.003g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	NA	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	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	17% 22g	4.02% 5.23g	130g per day for Men 19-50 years
Sugars	NA	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	16.8% 6.38g	4.48% 1.7g	38g per day for Men 19-50 years
Protein	3.3% 1.84g	1.5% 0.85g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Boiled White Gourd-flowered	Recommended Dietary Allowance
Vitamin A	2.05% 18.4μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	3.43% 0.041mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	2.4% 0.031mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.43% 0.71mg	3.46% 0.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.36% 0.47mg	4.1% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	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	10.6% 42.5μg	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	112% 101mg	13.4% 12mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Boiled White Gourd-flowered	Recommended Dietary Allowance
Calcium	9.92% 99mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	8.98% 0.081mg	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% 1.13mg	4.43% 0.35mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	NA	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	4.45% 31mg	2.63% 18.4mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	7.1% 241mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	1.4% 0.16mg	9.02% 0.99mg	11mg per day for Men 19-50 years
Water	3.15% 117g	3.65% 135g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Oranges with Peel have 3.4 times more Vitamin B1, 2.3 times more Vitamin B2, 1.3 times more Vitamin B3, 2.3 times more Vitamin B5, 2.4 times more Vitamin B6, 7.5 times more Vitamin B9 and 8.4 times more Vitamin C than Boiled White Gourd-flowered .
• 5 ounces of Boiled White Gourd-flowered have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Raw Oranges with Peel as well as Boiled and Drained White Gourd-flowered have insufficient amounts of Vitamin B12 in five ounces.

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

• 5 ounces of Oranges with Peel have 2.9 times more Calcium, 2.2 times more Copper, 3.2 times more Iron, 1.3 times more Magnesium and 1.7 times more Phosphorus than Boiled White Gourd-flowered .
• While 5 oz of Boiled and Drained White Gourd-flowered contain 6.4 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Boiled White Gourd-flowered contain similar levels of Potassium and Water per five ounces.
• 5 ounces of Oranges with Peel lack sufficient amounts of Zinc
• 5 ounces of Boiled White Gourd-flowered lack sufficient amounts of Phosphorus
• Both Raw Oranges with Peel as well as Boiled and Drained White Gourd-flowered lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oranges with Peel have 4.2 times more Energy, 4.2 times more Carbohydrate, 3.8 times more Fiber and 2.2 times more Protein than Boiled White Gourd-flowered .
• 5 ounces of Boiled White Gourd-flowered provide inadequate amounts of Energy and Protein
• Both Raw Oranges with Peel as well as Boiled and Drained White Gourd-flowered provide inadequate amounts of Omega 6 in five ounces.