Comparing Nutrients in 14 ounces Garlic VS Dishcloth Gourd

Macros Ratio

	Protein	Fat	Carbs
Garlic	16%	3%	81%
Dishcloth Gourd	20%	8%	72%

Macro Nutrients

	Garlic	Dishcloth Gourd	Recommended Dietary Allowance
Energy	20.4% 591kcal	2.74% 79.4kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	4.96% 0.079g	NA	1.6g per day for Men 19-50 years
Omega 6	5.35% 0.91g	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	101% 131g	13.3% 17.3g	130g per day for Men 19-50 years
Sugars	5.47% 3.97g	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	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	22% 8.33g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	45% 25.2g	8.5% 4.76g	56g per day for Men 19-50 years

Vitamins

	Garlic	Dishcloth Gourd	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66% 0.79mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.6% 0.44mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.4% 2.78mg	9.92% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47.3% 2.37mg	17.3% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	377% 4.9mg	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	2.98% 12μg	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	138% 124mg	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	2.1% 0.32mg	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.62% 6.75μg	2.3% 2.78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Garlic	Dishcloth Gourd	Recommended Dietary Allowance
Calcium	72% 718mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	132% 1.2mg	15.4% 0.14mg	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	84.3% 6.75mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	289% 6.64mg	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	86.7% 607mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	47% 1592mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	102% 56.4μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	4.5% 67.5mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	6.3% 232g	10% 372g	3700g per day for Men 19-50 years

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

• Raw Garlic has 4 times more Vitamin B1, 1.8 times more Vitamin B2, 1.8 times more Vitamin B3, 2.7 times more Vitamin B5, 28.7 times more Vitamin B6, 2.6 times more Vitamin C and 2.4 times more Vitamin K than Raw Dishcloth Gourd.
• While Raw Dishcloth Gourd contains 2.3 times more Vitamin B9 than Raw Garlic.
• Both Raw Garlic as well as Raw Dishcloth Gourd have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 14 oz.

Comparing minerals per 14 ounces for Garlic vs Dishcloth Gourd:

• Raw Garlic has 9.1 times more Calcium, 8.5 times more Copper, 4.7 times more Iron, 1.8 times more Magnesium, 18.2 times more Manganese, 4.8 times more Phosphorus, 2.9 times more Potassium, 71 times more Selenium, 5.7 times more Sodium and 16.6 times more Zinc than Raw Dishcloth Gourd.
• While Raw Dishcloth Gourd contains 1.6 times more Water than Raw Garlic.

Comparison of macro-nutrients per 14 ounces:

• Raw Garlic has 7.5 times more Energy, 2.6 times more Omega 6, 7.6 times more Carbohydrate, 1.9 times more Fiber and 5.3 times more Protein than Raw Dishcloth Gourd.
• While Raw Dishcloth Gourd contains 2 times more Sugars than Raw Garlic.
• Both Raw Garlic as well as Raw Dishcloth Gourd have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.