Comparing Nutrients in 100 calories Navel Oranges VS Boiled White Gourd-flowered

Weight per 100 calories

• Navel Oranges: 204g
• Boiled White Gourd-flowered: 667g

Navel Oranges have 3.3 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.

Which food has more nutrients per 100 calories - Navel Oranges or Boiled White Gourd-flowered ?

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Boiled White Gourd-flowered	14%	1%	85%

Macro Nutrients

	Navel Oranges	Boiled White Gourd-flowered	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.32% 0.31g	0.14% 0.13g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	0.042% 0.013g	32g per day for Men 19-50 years
Omega 3	1.15% 0.018g	NA	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.047g	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	19.7% 25.6g	19% 24.6g	130g per day for Men 19-50 years
Sugars	24% 17.3g	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	6.33% 4.6g	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	% 4.02g	NA	g per day for Men 19-50 years
Sucrose	% 8.73g	NA	g per day for Men 19-50 years
Fiber	12% 4.5g	21% 8g	38g per day for Men 19-50 years
Protein	3.3% 1.86g	7.14% 4g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Boiled White Gourd-flowered	Recommended Dietary Allowance
Vitamin A	2.72% 24.5μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.6% 0.14mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8% 0.1mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.42% 0.87mg	16.3% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.7% 0.53mg	19% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.4% 0.16mg	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	17.3% 69.4μg	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	134% 121mg	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	2.04% 0.31mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Boiled White Gourd-flowered	Recommended Dietary Allowance
Calcium	8.78% 87.8mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	8.84% 0.08mg	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	3.3% 0.27mg	21% 1.67mg	8mg per day for Men 19-50 years
Magnesium	5.34% 22.4mg	17.5% 73.3mg	420mg per day for Men 19-50 years
Manganese	2.57% 0.059mg	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	6.7% 47mg	12.4% 86.7mg	700mg per day for Men 19-50 years
Potassium	9.96% 339mg	33.3% 1133mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.42% 1.33μg	55μg per day for Men 19-50 years
Sodium	0.14% 2.04mg	0.89% 13.3mg	1500mg per day for Men 19-50 years
Zinc	1.5% 0.16mg	42.4% 4.67mg	11mg per day for Men 19-50 years
Water	4.74% 175g	17% 635g	3700g per day for Men 19-50 years

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

• Raw Navel Oranges have 2.6 times more Vitamin B9 and 2.1 times more Vitamin C than Boiled and Drained White Gourd-flowered .
• While Boiled and Drained White Gourd-flowered contains 1.4 times more Vitamin B1, 1.4 times more Vitamin B2, 3 times more Vitamin B3, 1.8 times more Vitamin B5 and 1.6 times more Vitamin B6 than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Boiled and Drained White Gourd-flowered have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

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

• Boiled and Drained White Gourd-flowered contains 1.8 times more Calcium, 2.2 times more Copper, 6.3 times more Iron, 3.3 times more Magnesium, 7.4 times more Manganese, 1.8 times more Phosphorus, 3.3 times more Potassium, more Selenium, 28.6 times more Zinc and 3.6 times more Water than Raw Navel Oranges.

Comparison of macro-nutrients per 100 calories:

• Boiled and Drained White Gourd-flowered contains 1.8 times more Fiber and 2.2 times more Protein than Raw Navel Oranges.
• Both Raw Navel Oranges and Boiled and Drained White Gourd-flowered have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Raw Navel Oranges as well as Boiled and Drained White Gourd-flowered have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.