Comparing Nutrients in 100 calories Canned Orange Juice VS Boiled White Gourd-flowered

Weight per 100 calories

• Canned Orange Juice: 213g
• Boiled White Gourd-flowered: 667g

Canned Orange Juice has 3.1 times more energy per 100g than Boiled White Gourd-flowered . It has low energy density when compared to other foods. Boiled and Drained White Gourd-flowered having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Boiled White Gourd-flowered	14%	1%	85%

Macro Nutrients

	Canned Orange Juice	Boiled White Gourd-flowered	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	0.14% 0.13g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.038g	0.042% 0.013g	32g per day for Men 19-50 years
Omega 3	0.93% 0.015g	NA	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.057g	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	18% 23.4g	19% 24.6g	130g per day for Men 19-50 years
Sugars	25.7% 18.6g	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	7.13% 5.17g	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	% 4.83g	NA	g per day for Men 19-50 years
Sucrose	% 8.64g	NA	g per day for Men 19-50 years
Fiber	1.68% 0.64g	21% 8g	38g per day for Men 19-50 years
Protein	2.6% 1.45g	7.14% 4g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Boiled White Gourd-flowered	Recommended Dietary Allowance
Vitamin A	2.13% 19μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.9% 0.083mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.44% 0.045mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.67% 0.43mg	16.3% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.66% 0.38mg	19% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.07% 0.066mg	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	12.8% 51μg	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	71% 64mg	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	2.84% 0.43mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.18% 0.21μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Boiled White Gourd-flowered	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	5.2% 0.047mg	19.3% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	1.66% 66.6μg	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	2.66% 0.21mg	21% 1.67mg	8mg per day for Men 19-50 years
Magnesium	5.07% 21.3mg	17.5% 73.3mg	420mg per day for Men 19-50 years
Manganese	1.94% 0.045mg	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	5.17% 36mg	12.4% 86.7mg	700mg per day for Men 19-50 years
Potassium	11.5% 391mg	33.3% 1133mg	3400mg per day for Men 19-50 years
Selenium	0.39% 0.21μg	2.42% 1.33μg	55μg per day for Men 19-50 years
Sodium	0.57% 8.5mg	0.89% 13.3mg	1500mg per day for Men 19-50 years
Zinc	0.77% 0.085mg	42.4% 4.67mg	11mg per day for Men 19-50 years
Water	5.04% 187g	17% 635g	3700g per day for Men 19-50 years

Canned Orange Juice VS Boiled White Gourd-flowered Nutrients Per 100 Kcal

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

Lets compare vitamin content per 100 calories of Canned Orange Juice vs Boiled White Gourd-flowered :

• 100 calories of Canned Orange Juice have 1.9 times more Vitamin B9 than Boiled White Gourd-flowered .
• While 100 kcal of Boiled and Drained White Gourd-flowered contain 2.3 times more Vitamin B1, 3.3 times more Vitamin B2, 6.1 times more Vitamin B3, 2.5 times more Vitamin B5 and 3.8 times more Vitamin B6 than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Boiled White Gourd-flowered provide similar amounts of Vitamin C per 100 calories.
• Both Unsweetened Canned Orange Juice 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 Canned Orange Juice vs Boiled White Gourd-flowered :

• 100 kcal of Boiled and Drained White Gourd-flowered contain 7.5 times more Calcium, 3.7 times more Copper, 7.8 times more Iron, 3.4 times more Magnesium, 9.8 times more Manganese, 2.4 times more Phosphorus, 2.9 times more Potassium, 6.3 times more Selenium, 54.8 times more Zinc and 3.4 times more Water than Unsweetened Canned Orange Juice.
• 100 calories of Canned Orange Juice lack sufficient amounts of Manganese, Selenium and Zinc

Comparison of macro-nutrients per 100 calories:

• 100 kcal of Boiled and Drained White Gourd-flowered contain 12.5 times more Fiber and 2.8 times more Protein than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Boiled White Gourd-flowered offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Canned Orange Juice provide inadequate amounts of Fiber
• Both Unsweetened Canned Orange Juice as well as Boiled and Drained White Gourd-flowered provide inadequate amounts of Omega 6 in 100 calories.