Comparing Nutrients in 1 kilogram Garlic VS Boiled Dishcloth Gourd

Macros Ratio

	Protein	Fat	Carbs
Garlic	16%	3%	81%
Boiled Dishcloth Gourd	4%	5%	91%

Macro Nutrients

	Garlic	Boiled Dishcloth Gourd	Recommended Dietary Allowance
Energy	51.4% 1490kcal	19.3% 560kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.89g	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	12.5% 0.2g	NA	1.6g per day for Men 19-50 years
Omega 6	13.5% 2.3g	8.7% 1.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	254% 331g	110% 143g	130g per day for Men 19-50 years
Sugars	13.8% 10g	71.3% 51.7g	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	55.3% 21g	76.3% 29g	38g per day for Men 19-50 years
Protein	114% 63.6g	11.8% 6.6g	56g per day for Men 19-50 years

Vitamins

	Garlic	Boiled Dishcloth Gourd	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	167% 2mg	38.3% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	84.6% 1.1mg	32.3% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.8% 7mg	16.3% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	119% 5.96mg	100% 5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	950% 12.4mg	76% 0.99mg	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	7.5% 30μg	30% 120μg	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	347% 312mg	63.3% 57mg	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	5.33% 0.8mg	16% 2.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 17μg	14% 17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Garlic	Boiled Dishcloth Gourd	Recommended Dietary Allowance
Calcium	181% 1810mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	332% 3mg	94% 0.85mg	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	213% 17mg	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	727% 16.7mg	97% 2.23mg	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	219% 1530mg	44.3% 310mg	700mg per day for Men 19-50 years
Potassium	118% 4010mg	133% 4530mg	3400mg per day for Men 19-50 years
Selenium	258% 142μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	11.3% 170mg	14% 210mg	1500mg per day for Men 19-50 years
Zinc	105% 11.6mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	16% 586g	22.8% 843g	3700g per day for Men 19-50 years

Nutrient Comparison: Garlic VS Boiled Dishcloth Gourd per 1 kg

Compare the macro and micronutrient content in 1 kg of Garlic versus 1 kg of Boiled Dishcloth Gourd to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Garlic vs Boiled Dishcloth Gourd:

• 1 kilogram of Garlic has 4.3 times more Vitamin B1, 2.6 times more Vitamin B2, 2.7 times more Vitamin B3, 12.5 times more Vitamin B6 and 5.5 times more Vitamin C than Boiled Dishcloth Gourd.
• While 1 kg of Boiled and Drained Dishcloth Gourd contains 4 times more Vitamin B9 than Raw Garlic.
• Both Garlic and Boiled Dishcloth Gourd provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Garlic have insufficient amounts of Vitamin B9
• 1 kilogram of Boiled Dishcloth Gourd have insufficient amounts of Vitamin B3
• Both Raw Garlic as well as Boiled and Drained Dishcloth Gourd have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Garlic vs Boiled Dishcloth Gourd:

• 1 kilogram of Garlic has 20.1 times more Calcium, 3.5 times more Copper, 4.7 times more Iron, 1.3 times more Magnesium, 7.5 times more Manganese, 4.9 times more Phosphorus, 71 times more Selenium and 6.8 times more Zinc than Boiled Dishcloth Gourd.
• While 1 kg of Boiled and Drained Dishcloth Gourd contains 1.4 times more Water than Raw Garlic.
• Both Garlic and Boiled Dishcloth Gourd contain similar levels of Potassium per one kilogram.
• 1 kilogram of Boiled Dishcloth Gourd lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Garlic has 2.7 times more Energy, 2.3 times more Carbohydrate and 9.6 times more Protein than Boiled Dishcloth Gourd.
• While 1 kg of Boiled and Drained Dishcloth Gourd contains 5.2 times more Sugars and 1.4 times more Fiber than Raw Garlic.
• 1 kilogram of Boiled Dishcloth Gourd provide inadequate amounts of Energy and Protein
• Both Raw Garlic as well as Boiled and Drained Dishcloth Gourd provide inadequate amounts of Omega 6 in one kilogram.