Comparing Nutrients in 100 calories White Gourd-flowered VS Jew's Ear

Weight per 100 calories

• White Gourd-flowered: 714g
• Jew's Ear: 400g

Raw Jew's Ear has 1.8 times more energy per unit of mass than Raw White Gourd-flowered , which is very low in comparison to other foods. White Gourd-flowered having very low energy density.

Discover which food has more nutrients per 100 calories - White Gourd-flowered or Jew's Ear?

Macros Ratio

	Protein	Fat	Carbs
White Gourd-flowered	15%	1%	84%
Jew's Ear	7%	1%	92%

Macro Nutrients

	White Gourd-flowered	Jew's Ear	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.045% 0.014g	NA	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	0.38% 0.064g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.6% 24.2g	20.8% 27g	130g per day for Men 19-50 years
Sugars	NA	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	9.4% 3.57g	NA	38g per day for Men 19-50 years
Protein	7.9% 4.43g	3.43% 1.92g	56g per day for Men 19-50 years

Vitamins

	White Gourd-flowered	Jew's Ear	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.3% 0.21mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.16mg	62.8% 0.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	1.75% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	159% 7.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	27% 0.35mg	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	10.7% 43μg	19% 76μg	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	80% 72mg	2.67% 2.4mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Gourd-flowered	Jew's Ear	Recommended Dietary Allowance
Calcium	18.6% 186mg	6.4% 64mg	1000mg per day for Men 19-50 years
Copper	20.6% 0.19mg	198% 1.78mg	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	18% 1.43mg	28% 2.24mg	8mg per day for Men 19-50 years
Magnesium	18.7% 78.6mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	20.5% 0.47mg	17.6% 0.4mg	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	13.3% 93mg	8% 56mg	700mg per day for Men 19-50 years
Potassium	31.5% 1071mg	5.06% 172mg	3400mg per day for Men 19-50 years
Selenium	2.6% 1.43μg	80.7% 44.4μg	55μg per day for Men 19-50 years
Sodium	0.95% 14.3mg	2.4% 36mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	24% 2.64mg	11mg per day for Men 19-50 years
Water	18.4% 682g	10% 370g	3700g per day for Men 19-50 years

White Gourd-flowered VS Jew's Ear Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - White Gourd-flowered or Jew's Ear?

Lets compare vitamin content per 100 calories of White Gourd-flowered vs Jew's Ear:

• 100 calories of White Gourd-flowered have 8.2 times more Vitamin B3 and 30.1 times more Vitamin C than Jew's Ear.
• While 100 kcal of Raw Jew's Ear contain 1.6 times more Vitamin B1, 5.2 times more Vitamin B2, 7.3 times more Vitamin B5 and 1.8 times more Vitamin B9 than Raw White Gourd-flowered .
• Both White Gourd-flowered and Jew's Ear provide similar amounts of Vitamin B6 per 100 calories.
• 100 calories of Jew's Ear have insufficient amounts of Vitamin B3
• Both Raw White Gourd-flowered as well as Raw Jew's Ear have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for White Gourd-flowered vs Jew's Ear:

• 100 calories of White Gourd-flowered have 2.9 times more Calcium, 1.7 times more Phosphorus, 6.2 times more Potassium, 1.9 times more Zinc and 1.8 times more Water than Jew's Ear.
• While 100 kcal of Raw Jew's Ear contain 9.6 times more Copper, 1.6 times more Iron, 1.3 times more Magnesium, 31.1 times more Selenium and 2.5 times more Sodium than Raw White Gourd-flowered .
• Both White Gourd-flowered and Jew's Ear contain similar levels of Manganese per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of White Gourd-flowered have 2.3 times more Protein than Jew's Ear.
• Both White Gourd-flowered and Jew's Ear offer comparable quantities of Energy and Carbohydrate per 100 calories.