Comparing Nutrients in 7 ounces White Gourd-flowered VS Endive

Macros Ratio

	Protein	Fat	Carbs
White Gourd-flowered	15%	1%	84%
Endive	25%	9%	66%

Macro Nutrients

	White Gourd-flowered	Endive	Recommended Dietary Allowance
Energy	0.96% 27.8kcal	1.16% 33.7kcal	2900kcal per day for Men 19-50 years
Fat	0.041% 0.04g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.012% 0.004g	0.3% 0.095g	32g per day for Men 19-50 years
Omega 3	NA	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	0.88% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.17% 6.73g	5.1% 6.65g	130g per day for Men 19-50 years
Sugars	NA	0.68% 0.5g	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	2.6% 0.99g	16% 6.15g	38g per day for Men 19-50 years
Protein	2.2% 1.23g	4.43% 2.5g	56g per day for Men 19-50 years

Vitamins

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

Minerals

	White Gourd-flowered	Endive	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	5.73% 0.052mg	22% 0.2mg	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	4.96% 0.4mg	20.6% 1.65mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	5.7% 0.13mg	36.2% 0.83mg	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	3.7% 25.8mg	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	8.75% 298mg	18.3% 623mg	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	0.26% 3.97mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	14.3% 1.57mg	11mg per day for Men 19-50 years
Water	5.12% 190g	5.03% 186g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of White Gourd-flowered have 2 times more Vitamin B6 and 1.6 times more Vitamin C than Endive.
• While 7 oz of Raw Endive contain 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 Raw White Gourd-flowered .
• 7 ounces of White Gourd-flowered have insufficient amounts of Vitamin B2 and Vitamin B9
• 7 ounces of Endive have insufficient amounts of Vitamin B6
• Both Raw White Gourd-flowered as well as Raw Endive have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 oz of Raw Endive contain 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 Raw White Gourd-flowered .
• Both White Gourd-flowered and Endive contain similar levels of Zinc and Water per seven ounces.
• 7 ounces of White Gourd-flowered lack sufficient amounts of Phosphorus
• Both Raw White Gourd-flowered as well as Raw Endive lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Endive contain 6.2 times more Fiber and 2 times more Protein than Raw White Gourd-flowered .
• Both White Gourd-flowered and Endive offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of White Gourd-flowered provide inadequate amounts of Fiber and Protein
• Both Raw White Gourd-flowered as well as Raw Endive provide inadequate amounts of Energy and Omega 6 in seven ounces.