Comparing Nutrients in 14 ounces Boiled Carrots VS Dishcloth Gourd

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Dishcloth Gourd	20%	8%	72%

Macro Nutrients

	Boiled Carrots	Dishcloth Gourd	Recommended Dietary Allowance
Energy	4.8% 139kcal	2.74% 79.4kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.2% 0.064g	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	2.03% 0.35g	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	13.3% 17.3g	130g per day for Men 19-50 years
Sugars	19% 13.7g	11% 8g	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	11.5% 4.37g	38g per day for Men 19-50 years
Protein	5.4% 3g	8.5% 4.76g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	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	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.56mg	9.92% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.4% 0.92mg	17.3% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.7% 0.61mg	13% 0.17mg	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	6.95% 27.8μg	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	53% 47.6mg	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	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45.3% 54.4μg	2.3% 2.78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Dishcloth Gourd	Recommended Dietary Allowance
Calcium	12% 119mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	15.4% 0.14mg	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	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	26.7% 0.62mg	16% 0.37mg	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	18% 127mg	700mg per day for Men 19-50 years
Potassium	27.4% 933mg	16.2% 552mg	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	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	9.67% 358g	10% 372g	3700g per day for Men 19-50 years

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

• Boiled and Drained Carrots have 1.3 times more Vitamin B1, 1.6 times more Vitamin B3, 3.6 times more Vitamin B6, 2 times more Vitamin B9, 10.3 times more Vitamin E and 19.6 times more Vitamin K than Raw Dishcloth Gourd.
• While Raw Dishcloth Gourd contains 1.4 times more Vitamin B2 and 3.3 times more Vitamin C than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Raw Dishcloth Gourd have similar amounts of Vitamin B5 per 14 oz.
• Both Boiled and Drained Carrots as well as Raw Dishcloth Gourd have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Boiled and Drained Carrots have 1.5 times more Calcium, 1.7 times more Manganese, 1.7 times more Potassium, 3.5 times more Selenium, 19.3 times more Sodium and 2.9 times more Zinc than Raw Dishcloth Gourd.
• While Raw Dishcloth Gourd contains 2.1 times more Copper and 1.4 times more Magnesium than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Raw Dishcloth Gourd have similar amounts of Iron, Phosphorus and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Carrots have 1.8 times more Energy, 1.9 times more Carbohydrate, 1.7 times more Sugars and 2.7 times more Fiber than Raw Dishcloth Gourd.
• While Raw Dishcloth Gourd contains 1.6 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Raw Dishcloth Gourd have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.