Comparing Nutrients in 7 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	1.16% 33.7kcal	0.96% 27.8kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.041% 0.04g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.095g	0.012% 0.004g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	NA	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	0.11% 0.018g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.1% 6.65g	5.17% 6.73g	130g per day for Men 19-50 years
Sugars	0.68% 0.5g	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% 6.15g	2.6% 0.99g	38g per day for Men 19-50 years
Protein	4.43% 2.5g	2.2% 1.23g	56g per day for Men 19-50 years

Vitamins

	Endive	White Gourd-flowered	Recommended Dietary Allowance
Vitamin A	24% 214μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	4.8% 0.058mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.4% 0.15mg	3.36% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	3.97% 0.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.7% 1.8mg	6.03% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.05% 0.04mg	6.1% 0.079mg	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	70.4% 282μg	2.98% 12μg	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	14.3% 13mg	22.3% 20mg	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	5.82% 0.87mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	382% 458μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Endive	White Gourd-flowered	Recommended Dietary Allowance
Calcium	10.3% 103mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	5.73% 0.052mg	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	20.6% 1.65mg	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	36.2% 0.83mg	5.7% 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	7.94% 55.6mg	3.7% 25.8mg	700mg per day for Men 19-50 years
Potassium	18.3% 623mg	8.75% 298mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	14.3% 1.57mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	5.03% 186g	5.12% 190g	3700g per day for Men 19-50 years

Nutrient Comparison: Endive VS White Gourd-flowered per 7 oz

Compare the macro and micronutrient content in 7 oz of Endive versus 7 oz of White Gourd-flowered to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Endive vs White Gourd-flowered :

• 7 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 7 oz of Raw White Gourd-flowered contain 2 times more Vitamin B6 and 1.6 times more Vitamin C than Raw Endive.
• 7 ounces of Endive have insufficient amounts of Vitamin B6
• 7 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 seven ounces.

Comparing minerals per 7 ounces for Endive vs White Gourd-flowered :

• 7 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 seven ounces.
• 7 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 seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 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 seven ounces.
• 7 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 seven ounces.

Frequently Asked Questions about Endive VS White Gourd-flowered

What are the health benefits of Endive compared to White Gourd-flowered ?

Endive is a nutrient-dense leafy green vegetable that is high in fiber, vitamins A, C, and K, as well as folate and potassium. It is also low in calories and can aid in digestion and weight management. White gourd-flowered, on the other hand, is a type of gourd that is high in vitamin C and fiber, but lower in other essential nutrients compared to endive. Overall, both vegetables can be part of a healthy diet, but endive may offer more diverse health benefits due to its higher nutrient content.

Can I lose weight easier by eating more Endive or White Gourd-flowered ?

Both endive and white gourd-flowered are low in calories and high in fiber, making them great choices for weight loss. However, weight loss ultimately comes down to creating a calorie deficit, so it's important to focus on overall healthy eating habits and portion control rather than just one specific food. Incorporating a variety of fruits, vegetables, whole grains, and plant-based proteins into your diet will help support your weight loss goals.

Should I eat more Endive or more White Gourd-flowered to gain more muscles while training consistently?

Both endive and white gourd-flowered are nutritious vegetables that can support muscle growth when consumed as part of a balanced diet. However, white gourd-flowered is higher in protein content compared to endive, making it a better choice for muscle building. Incorporating a variety of protein-rich plant foods such as white gourd-flowered along with other nutrient-dense foods will help support your muscle-building goals while training consistently.

What is the environmental impact of producing Endive compared to White Gourd-flowered ?

Endive has a lower environmental impact compared to White Gourd-flowered due to its lower water and land usage, as well as lower greenhouse gas emissions associated with its production. Choosing endive over White Gourd-flowered can help reduce your ecological footprint.