Comparing Nutrients in 14 ounces Dishcloth Gourd VS White Gourd-flowered

Macros Ratio

	Protein	Fat	Carbs
Dishcloth Gourd	20%	8%	72%
White Gourd-flowered	15%	1%	84%

Macro Nutrients

	Dishcloth Gourd	White Gourd-flowered	Recommended Dietary Allowance
Energy	2.74% 79.4kcal	1.9% 55.6kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	0.082% 0.079g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	0.025% 0.008g	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	0.21% 0.036g	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	10.3% 13.5g	130g per day for Men 19-50 years
Sugars	11% 8g	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	11.5% 4.37g	5.22% 2g	38g per day for Men 19-50 years
Protein	8.5% 4.76g	4.4% 2.46g	56g per day for Men 19-50 years

Vitamins

	Dishcloth Gourd	White Gourd-flowered	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	9.6% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.92% 1.6mg	7.94% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.87mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	12.2% 0.16mg	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	5.95% 24μg	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	44.5% 40mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.3% 2.78μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dishcloth Gourd	White Gourd-flowered	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	15.4% 0.14mg	11.5% 0.1mg	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	9.92% 0.79mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	11.4% 0.26mg	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	7.37% 51.6mg	700mg per day for Men 19-50 years
Potassium	16.2% 552mg	17.5% 595mg	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	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	25.3% 2.78mg	11mg per day for Men 19-50 years
Water	10% 372g	10.2% 379g	3700g per day for Men 19-50 years

Nutrient Comparison: Dishcloth Gourd VS White Gourd-flowered per 14 oz

Compare the macro and micronutrient content in 14 oz of Dishcloth Gourd versus 14 oz of White Gourd-flowered to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Dishcloth Gourd vs White Gourd-flowered :

• 14 ounces of Dishcloth Gourd have 1.7 times more Vitamin B1, 2.7 times more Vitamin B2, 1.3 times more Vitamin B3 and 1.4 times more Vitamin B5 than White Gourd-flowered .
• Both Dishcloth Gourd and White Gourd-flowered provide similar amounts of Vitamin B6 and Vitamin C per 14 ounces.
• 14 ounces of White Gourd-flowered have insufficient amounts of Vitamin B2
• Both Raw Dishcloth Gourd as well as Raw White Gourd-flowered have insufficient amounts of Vitamin B9, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Dishcloth Gourd vs White Gourd-flowered :

• 14 ounces of Dishcloth Gourd have 1.3 times more Copper, 1.8 times more Iron, 1.3 times more Magnesium, 1.4 times more Manganese and 2.5 times more Phosphorus than White Gourd-flowered .
• While 14 oz of Raw White Gourd-flowered contain 1.3 times more Calcium and 10 times more Zinc than Raw Dishcloth Gourd.
• Both Dishcloth Gourd and White Gourd-flowered contain similar levels of Potassium and Water per 14 ounces.
• 14 ounces of Dishcloth Gourd lack sufficient amounts of Zinc
• 14 ounces of White Gourd-flowered lack sufficient amounts of Phosphorus
• Both Raw Dishcloth Gourd as well as Raw White Gourd-flowered lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Dishcloth Gourd have 1.3 times more Carbohydrate, 2.2 times more Fiber and 1.9 times more Protein than White Gourd-flowered .
• 14 ounces of White Gourd-flowered provide inadequate amounts of Fiber and Protein
• Both Raw Dishcloth Gourd as well as Raw White Gourd-flowered provide inadequate amounts of Energy and Omega 6 in 14 ounces.