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

Macros Ratio

	Protein	Fat	Carbs
Boiled White Gourd-flowered	14%	1%	85%
Dishcloth Gourd	20%	8%	72%

Macro Nutrients

	Boiled White Gourd-flowered	Dishcloth Gourd	Recommended Dietary Allowance
Energy	2.05% 59.5kcal	2.74% 79.4kcal	2900kcal per day for Men 19-50 years
Fat	0.082% 0.079g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.025% 0.008g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	0.21% 0.036g	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	11.3% 14.6g	13.3% 17.3g	130g per day for Men 19-50 years
Sugars	NA	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	12.5% 4.76g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	4.25% 2.4g	8.5% 4.76g	56g per day for Men 19-50 years

Vitamins

	Boiled White Gourd-flowered	Dishcloth Gourd	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.6% 0.12mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.67% 1.55mg	9.92% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.4% 0.57mg	17.3% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.6% 0.15mg	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	3.97% 16μg	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	37.5% 33.7mg	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	NA	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.3% 2.78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled White Gourd-flowered	Dishcloth Gourd	Recommended Dietary Allowance
Calcium	9.53% 95mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	11.5% 0.1mg	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	12.4% 0.99mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	11.4% 0.26mg	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	7.37% 51.6mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	20% 675mg	16.2% 552mg	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	0.53% 7.94mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	25.3% 2.78mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	10.2% 378g	10% 372g	3700g per day for Men 19-50 years

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

• Raw Dishcloth Gourd contains 1.7 times more Vitamin B1, 2.7 times more Vitamin B2, 1.5 times more Vitamin B5, 1.8 times more Vitamin B9 and 1.4 times more Vitamin C than Boiled and Drained White Gourd-flowered .
• Both Boiled and Drained White Gourd-flowered and Raw Dishcloth Gourd have similar amounts of Vitamin B3 and Vitamin B6 per 14 oz.
• Both Boiled and Drained White Gourd-flowered 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 White Gourd-flowered vs Dishcloth Gourd:

• Boiled and Drained White Gourd-flowered has 1.2 times more Potassium and 10 times more Zinc than Raw Dishcloth Gourd.
• While Raw Dishcloth Gourd contains 1.3 times more Copper, 1.4 times more Iron, 1.3 times more Magnesium, 1.4 times more Manganese and 2.5 times more Phosphorus than Boiled and Drained White Gourd-flowered .
• Both Boiled and Drained White Gourd-flowered and Raw Dishcloth Gourd have similar amounts of Calcium and Water per 14 oz.
• Both Boiled and Drained White Gourd-flowered as well as Raw Dishcloth Gourd have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Dishcloth Gourd contains 2 times more Protein than Boiled and Drained White Gourd-flowered .
• Both Boiled and Drained White Gourd-flowered and Raw Dishcloth Gourd have similar amounts of Carbohydrate and Fiber per 14 oz.
• Both Boiled and Drained White Gourd-flowered as well as Raw Dishcloth Gourd have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.