Comparing Nutrients in 1 kilogram Boiled Dishcloth Gourd VS Jew's Ear

Macros Ratio

	Protein	Fat	Carbs
Boiled Dishcloth Gourd	4%	5%	91%
Jew's Ear	7%	1%	92%

Macro Nutrients

	Boiled Dishcloth Gourd	Jew's Ear	Recommended Dietary Allowance
Energy	19.3% 560kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	NA	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	8.7% 1.48g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	110% 143g	52% 67.5g	130g per day for Men 19-50 years
Sugars	71.3% 51.7g	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	76.3% 29g	NA	38g per day for Men 19-50 years
Protein	11.8% 6.6g	8.57% 4.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Dishcloth Gourd	Jew's Ear	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.3% 0.46mg	67.5% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.3% 0.42mg	157% 2.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.3% 2.6mg	4.38% 0.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	100% 5mg	398% 20mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76% 0.99mg	67.7% 0.88mg	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	30% 120μg	47.5% 190μg	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	63.3% 57mg	6.67% 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	16% 2.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 17μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Dishcloth Gourd	Jew's Ear	Recommended Dietary Allowance
Calcium	9% 90mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	94% 0.85mg	494% 4.45mg	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	45% 3.6mg	70% 5.6mg	8mg per day for Men 19-50 years
Magnesium	47.6% 200mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	44% 1mg	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	44.3% 310mg	20% 140mg	700mg per day for Men 19-50 years
Potassium	133% 4530mg	12.6% 430mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	202% 111μg	55μg per day for Men 19-50 years
Sodium	14% 210mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	60% 6.6mg	11mg per day for Men 19-50 years
Water	22.8% 843g	25% 926g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Dishcloth Gourd VS Jew's Ear per 1 kg

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

Lets compare vitamin content per 1 kilogram of Boiled Dishcloth Gourd vs Jew's Ear:

• 1 kilogram of Boiled Dishcloth Gourd has 9.5 times more Vitamin C than Jew's Ear.
• While 1 kg of Raw Jew's Ear contains 1.8 times more Vitamin B1, 4.9 times more Vitamin B2, 4 times more Vitamin B5 and 1.6 times more Vitamin B9 than Boiled and Drained Dishcloth Gourd.
• Both Boiled Dishcloth Gourd and Jew's Ear provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Jew's Ear have insufficient amounts of Vitamin C
• Both Boiled and Drained Dishcloth Gourd as well as Raw Jew's Ear have insufficient amounts of Vitamin B3, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Dishcloth Gourd vs Jew's Ear:

• 1 kilogram of Boiled Dishcloth Gourd has 2.2 times more Manganese, 2.2 times more Phosphorus and 10.5 times more Potassium than Jew's Ear.
• While 1 kg of Raw Jew's Ear contains 5.2 times more Copper, 1.6 times more Iron, 55.5 times more Selenium and 3.9 times more Zinc than Boiled and Drained Dishcloth Gourd.
• Both Boiled Dishcloth Gourd and Jew's Ear contain similar levels of Magnesium and Water per one kilogram.
• 1 kilogram of Boiled Dishcloth Gourd lack sufficient amounts of Selenium and Zinc
• 1 kilogram of Jew's Ear lack sufficient amounts of Potassium
• Both Boiled and Drained Dishcloth Gourd as well as Raw Jew's Ear lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Dishcloth Gourd has 2.1 times more Carbohydrate than Jew's Ear.
• Both Boiled and Drained Dishcloth Gourd as well as Raw Jew's Ear provide inadequate amounts of Energy and Protein in one kilogram.