Comparing Nutrients in 14 ounces Dishcloth Gourd VS Boiled Dishcloth Gourd

Macros Ratio

	Protein	Fat	Carbs
Dishcloth Gourd	20%	8%	72%
Boiled Dishcloth Gourd	4%	5%	91%

Macro Nutrients

	Dishcloth Gourd	Boiled Dishcloth Gourd	Recommended Dietary Allowance
Energy	2.74% 79.4kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	0.33% 0.11g	32g per day for Men 19-50 years
Omega 3	NA	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	13.3% 17.3g	43.8% 57g	130g per day for Men 19-50 years
Sugars	11% 8g	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	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	11.5% 4.37g	30.3% 11.5g	38g per day for Men 19-50 years
Protein	8.5% 4.76g	4.68% 2.6g	56g per day for Men 19-50 years

Vitamins

	Dishcloth Gourd	Boiled Dishcloth Gourd	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.92% 1.6mg	6.45% 1.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.87mg	39.8% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	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	6.95% 27.8μg	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	53% 47.6mg	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	2.65% 0.4mg	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.3% 2.78μg	5.62% 6.75μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dishcloth Gourd	Boiled Dishcloth Gourd	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	15.4% 0.14mg	37.5% 0.34mg	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	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	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	18% 127mg	17.6% 123mg	700mg per day for Men 19-50 years
Potassium	16.2% 552mg	53% 1798mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	5.56% 83.3mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	10% 372g	9.04% 335g	3700g per day for Men 19-50 years

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

• Raw Dishcloth Gourd has 1.4 times more Vitamin B2, 1.5 times more Vitamin B3 and 2.1 times more Vitamin C than Boiled and Drained Dishcloth Gourd.
• While Boiled and Drained Dishcloth Gourd contains 2.3 times more Vitamin B5, 2.3 times more Vitamin B6, 1.7 times more Vitamin B9, 2.4 times more Vitamin E and 2.4 times more Vitamin K than Raw Dishcloth Gourd.
• Both Raw Dishcloth Gourd and Boiled and Drained Dishcloth Gourd have similar amounts of Vitamin B1 per 14 oz.
• Both Raw Dishcloth Gourd 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 Dishcloth Gourd vs Boiled Dishcloth Gourd:

• Raw Dishcloth Gourd has 2.2 times more Calcium than Boiled and Drained Dishcloth Gourd.
• While Boiled and Drained Dishcloth Gourd contains 2.4 times more Copper, 1.4 times more Magnesium, 2.4 times more Manganese, 3.3 times more Potassium, 7 times more Sodium and 2.4 times more Zinc than Raw Dishcloth Gourd.
• Both Raw Dishcloth Gourd and Boiled and Drained Dishcloth Gourd have similar amounts of Iron, Phosphorus and Water per 14 oz.
• Both Raw Dishcloth Gourd as well as Boiled and Drained Dishcloth Gourd have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Dishcloth Gourd has 1.8 times more Protein than Boiled and Drained Dishcloth Gourd.
• While Boiled and Drained Dishcloth Gourd contains 2.8 times more Energy, 3.3 times more Carbohydrate, 2.6 times more Sugars and 2.6 times more Fiber than Raw Dishcloth Gourd.
• Both Raw Dishcloth Gourd as well as Boiled and Drained Dishcloth Gourd have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.