Comparing Nutrients in 14 ounces Boiled White Gourd-flowered with Salt VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Boiled White Gourd-flowered with Salt	16%	1%	83%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Boiled White Gourd-flowered with Salt	Dried Beechnuts	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	79% 2286kcal	2900kcal per day for Men 19-50 years
Fat	0.082% 0.079g	205% 198g	97g per day for Men 19-50 years
Saturated Fat	0.025% 0.008g	71% 22.7g	32g per day for Men 19-50 years
Omega 3	NA	422% 6.75g	1.6g per day for Men 19-50 years
Omega 6	0.21% 0.036g	429% 73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.46% 12.3g	102% 133g	130g per day for Men 19-50 years
Sugars	NA	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	12.5% 4.76g	NA	38g per day for Men 19-50 years
Protein	4.25% 2.4g	44% 24.6g	56g per day for Men 19-50 years

Vitamins

	Boiled White Gourd-flowered with Salt	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.6% 0.12mg	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	113% 1.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.67% 1.55mg	21.8% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.4% 0.57mg	73.4% 3.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.6% 0.15mg	209% 2.7mg	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	3.97% 16μg	112% 448μg	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	37.5% 33.7mg	68.4% 61.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled White Gourd-flowered with Salt	Dried Beechnuts	Recommended Dietary Allowance
Calcium	9.53% 95mg	0.4% 3.97mg	1000mg per day for Men 19-50 years
Copper	11.5% 0.1mg	295% 2.66mg	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	12.4% 0.99mg	122% 9.76mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	11.4% 0.26mg	231% 5.32mg	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	7.37% 51.6mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	20% 675mg	119% 4036mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	NA	55μg per day for Men 19-50 years
Sodium	63% 945mg	10% 151mg	1500mg per day for Men 19-50 years
Zinc	25.3% 2.78mg	13% 1.43mg	11mg per day for Men 19-50 years
Water	10.2% 378g	0.71% 26g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled White Gourd-flowered with Salt VS Dried Beechnuts per 14 oz

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

Lets compare vitamin content per 14 ounces of Boiled White Gourd-flowered with Salt vs Dried Beechnuts:

• 14 oz of Dried Beechnuts contain 10.5 times more Vitamin B1, 16.9 times more Vitamin B2, 2.2 times more Vitamin B3, 6.4 times more Vitamin B5, 18 times more Vitamin B6, 28.3 times more Vitamin B9 and 1.8 times more Vitamin C than Boiled and Drained White Gourd-flowered with Salt.
• 14 ounces of Boiled White Gourd-flowered with Salt have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Boiled and Drained White Gourd-flowered with Salt as well as Dried Beechnuts have insufficient amounts of Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Boiled White Gourd-flowered with Salt vs Dried Beechnuts:

• 14 ounces of Boiled White Gourd-flowered with Salt have 24 times more Calcium, more Magnesium, 6.3 times more Sodium, 1.9 times more Zinc and 14.4 times more Water than Dried Beechnuts.
• While 14 oz of Dried Beechnuts contain 25.8 times more Copper, 9.8 times more Iron, 20.3 times more Manganese and 6 times more Potassium than Boiled and Drained White Gourd-flowered with Salt.
• 14 ounces of Dried Beechnuts lack sufficient amounts of Calcium and Magnesium
• Both Boiled and Drained White Gourd-flowered with Salt as well as Dried Beechnuts lack sufficient amounts of Phosphorus in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Dried Beechnuts contain 44.3 times more Energy, 2500 times more Fat, 2859.5 times more Saturated Fat, 2043.3 times more Omega 6, 10.8 times more Carbohydrate and 10.3 times more Protein than Boiled and Drained White Gourd-flowered with Salt.
• 14 ounces of Boiled White Gourd-flowered with Salt provide inadequate amounts of Energy, Omega 6 and Protein