Comparing Nutrients in 14 ounces Boiled Carrots VS Boiled Dishcloth Gourd

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Boiled Dishcloth Gourd	4%	5%	91%

Macro Nutrients

	Boiled Carrots	Boiled Dishcloth Gourd	Recommended Dietary Allowance
Energy	4.8% 139kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.33% 0.11g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	NA	1.6g per day for Men 19-50 years
Omega 6	2.03% 0.35g	3.46% 0.59g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.6g	43.8% 57g	130g per day for Men 19-50 years
Sugars	19% 13.7g	28.3% 20.5g	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	1.97% 1.43g	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	% 1.6g	NA	g per day for Men 19-50 years
Sucrose	% 10.7g	NA	g per day for Men 19-50 years
Fiber	31.3% 12g	30.3% 11.5g	38g per day for Men 19-50 years
Protein	5.4% 3g	4.68% 2.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Boiled Dishcloth Gourd	Recommended Dietary Allowance
Vitamin A	376% 3382μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.56mg	6.45% 1.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.4% 0.92mg	39.8% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.7% 0.61mg	30.2% 0.39mg	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	14% 55.6μg	12% 47.6μg	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	16% 14.3mg	25% 22.6mg	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	27.3% 4.1mg	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45.3% 54.4μg	5.62% 6.75μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Boiled Dishcloth Gourd	Recommended Dietary Allowance
Calcium	12% 119mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	37.5% 0.34mg	0.9mg per day for Men 19-50 years
Fluoride	4.7% 189μg	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	17% 1.35mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	26.7% 0.62mg	38.5% 0.89mg	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	17% 119mg	17.6% 123mg	700mg per day for Men 19-50 years
Potassium	27.4% 933mg	53% 1798mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	15.3% 230mg	5.56% 83.3mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	9.67% 358g	9.04% 335g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Carrots vs Boiled Dishcloth Gourd:

• Boiled and Drained Carrots have 1.4 times more Vitamin B1, 2.5 times more Vitamin B3, 1.5 times more Vitamin B6, 4.3 times more Vitamin E and 8.1 times more Vitamin K than Boiled and Drained Dishcloth Gourd.
• While Boiled and Drained Dishcloth Gourd contains 2.2 times more Vitamin B5 and 1.6 times more Vitamin C than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Boiled and Drained Dishcloth Gourd have similar amounts of Vitamin B2 and Vitamin B9 per 14 oz.
• Both Boiled and Drained Carrots as well as Boiled and Drained Dishcloth Gourd have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Carrots vs Boiled Dishcloth Gourd:

• Boiled and Drained Carrots have 3.3 times more Calcium, 3.5 times more Selenium and 2.8 times more Sodium than Boiled and Drained Dishcloth Gourd.
• While Boiled and Drained Dishcloth Gourd contains 5 times more Copper, 2 times more Magnesium, 1.4 times more Manganese and 1.9 times more Potassium than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Boiled and Drained Dishcloth Gourd have similar amounts of Iron, Phosphorus, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Dishcloth Gourd contains 1.6 times more Energy, 1.7 times more Carbohydrate and 1.5 times more Sugars than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Boiled and Drained Dishcloth Gourd have similar amounts of Fiber and Protein per 14 oz.
• Both Boiled and Drained Carrots as well as Boiled and Drained Dishcloth Gourd have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.