Comparing Nutrients in 1 kilogram Boiled Dishcloth Gourd VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Boiled Dishcloth Gourd	4%	5%	91%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Boiled Dishcloth Gourd	Oranges with Peel	Recommended Dietary Allowance
Energy	19.3% 560kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	NA	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	8.7% 1.48g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	110% 143g	119% 155g	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	118% 45g	38g per day for Men 19-50 years
Protein	11.8% 6.6g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Boiled Dishcloth Gourd	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	NA	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.3% 0.46mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.3% 0.42mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.3% 2.6mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	100% 5mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76% 0.99mg	71.5% 0.93mg	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	75% 300μg	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	789% 710mg	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	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	Oranges with Peel	Recommended Dietary Allowance
Calcium	9% 90mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	94% 0.85mg	63.3% 0.57mg	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	100% 8mg	8mg per day for Men 19-50 years
Magnesium	47.6% 200mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	NA	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	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	133% 4530mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	14% 210mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	22.8% 843g	22.2% 823g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Dishcloth Gourd VS Oranges with Peel per 1 kg

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

Lets compare vitamin content per 1 kilogram of Boiled Dishcloth Gourd vs Oranges with Peel :

• 1 kilogram of Boiled Dishcloth Gourd has 1.5 times more Vitamin B5 than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 2.2 times more Vitamin B1, 1.9 times more Vitamin B3, 2.5 times more Vitamin B9 and 12.5 times more Vitamin C than Boiled and Drained Dishcloth Gourd.
• Both Boiled Dishcloth Gourd and Oranges with Peel provide similar amounts of Vitamin B2 and Vitamin B6 per one kilogram.
• 1 kilogram of Boiled Dishcloth Gourd have insufficient amounts of Vitamin B3
• Both Boiled and Drained Dishcloth Gourd as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Boiled Dishcloth Gourd vs Oranges with Peel :

• 1 kilogram of Boiled Dishcloth Gourd has 1.5 times more Copper, 1.4 times more Magnesium, 1.4 times more Phosphorus and 2.3 times more Potassium than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 7.8 times more Calcium and 2.2 times more Iron than Boiled and Drained Dishcloth Gourd.
• Both Boiled Dishcloth Gourd and Oranges with Peel contain similar levels of Water per one kilogram.
• 1 kilogram of Boiled Dishcloth Gourd lack sufficient amounts of Calcium
• Both Boiled and Drained Dishcloth Gourd as well as Raw Oranges with Peel lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Oranges with Peel contains 1.6 times more Fiber and 2 times more Protein than Boiled and Drained Dishcloth Gourd.
• Both Boiled Dishcloth Gourd and Oranges with Peel offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Boiled Dishcloth Gourd provide inadequate amounts of Energy and Protein
• Both Boiled and Drained Dishcloth Gourd as well as Raw Oranges with Peel provide inadequate amounts of Omega 6 in one kilogram.