Comparing Nutrients in 100 calories Endive VS Boiled White Gourd-flowered

Weight per 100 calories

• Endive: 588g
• Boiled White Gourd-flowered: 667g

Both foods have similar energy densities which is very low in comparison to other foods.

Discover which food has more nutrients per 100 calories - Endive or Boiled White Gourd-flowered ?

Macros Ratio

	Protein	Fat	Carbs
Endive	25%	9%	66%
Boiled White Gourd-flowered	14%	1%	85%

Macro Nutrients

	Endive	Boiled White Gourd-flowered	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.18g	0.14% 0.13g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	0.042% 0.013g	32g per day for Men 19-50 years
Omega 3	4.78% 0.076g	NA	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	0.35% 0.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.7g	19% 24.6g	130g per day for Men 19-50 years
Sugars	2.03% 1.47g	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	48% 18.2g	21% 8g	38g per day for Men 19-50 years
Protein	13% 7.35g	7.14% 4g	56g per day for Men 19-50 years

Vitamins

	Endive	Boiled White Gourd-flowered	Recommended Dietary Allowance
Vitamin A	70.6% 635μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.2% 0.47mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.35mg	16.3% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	106% 5.3mg	19% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.05% 0.12mg	19.5% 0.25mg	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	209% 835μg	6.67% 26.7μg	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	42.5% 38.2mg	63% 56.7mg	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	17.3% 2.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1132% 1359μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Endive	Boiled White Gourd-flowered	Recommended Dietary Allowance
Calcium	30.6% 306mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	64.7% 0.58mg	19.3% 0.17mg	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	61% 4.9mg	21% 1.67mg	8mg per day for Men 19-50 years
Magnesium	21% 88.2mg	17.5% 73.3mg	420mg per day for Men 19-50 years
Manganese	107% 2.47mg	19% 0.44mg	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	23.5% 165mg	12.4% 86.7mg	700mg per day for Men 19-50 years
Potassium	54.3% 1847mg	33.3% 1133mg	3400mg per day for Men 19-50 years
Selenium	2.14% 1.18μg	2.42% 1.33μg	55μg per day for Men 19-50 years
Sodium	8.63% 129mg	0.89% 13.3mg	1500mg per day for Men 19-50 years
Zinc	42.2% 4.65mg	42.4% 4.67mg	11mg per day for Men 19-50 years
Water	15% 552g	17% 635g	3700g per day for Men 19-50 years

Endive VS Boiled White Gourd-flowered Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Endive or Boiled White Gourd-flowered ?

Lets compare vitamin content per 100 calories of Endive vs Boiled White Gourd-flowered :

• 100 calories of Endive have 2.4 times more Vitamin B1, 3 times more Vitamin B2, 5.5 times more Vitamin B5 and 31.3 times more Vitamin B9 than Boiled White Gourd-flowered .
• While 100 kcal of Boiled and Drained White Gourd-flowered contain 2.2 times more Vitamin B6 and 1.5 times more Vitamin C than Raw Endive.
• Both Endive and Boiled White Gourd-flowered provide similar amounts of Vitamin B3 per 100 calories.
• Both Raw Endive as well as Boiled and Drained White Gourd-flowered have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Endive vs Boiled White Gourd-flowered :

• 100 calories of Endive have 1.9 times more Calcium, 3.4 times more Copper, 2.9 times more Iron, 1.2 times more Magnesium, 5.6 times more Manganese, 1.9 times more Phosphorus, 1.6 times more Potassium and 9.7 times more Sodium than Boiled White Gourd-flowered .
• Both Endive and Boiled White Gourd-flowered contain similar levels of Selenium, Zinc and Water per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Endive have 7.4 times more Omega 6, 2.3 times more Fiber and 1.8 times more Protein than Boiled White Gourd-flowered .
• Both Endive and Boiled White Gourd-flowered offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Boiled White Gourd-flowered provide inadequate amounts of Omega 6