Comparing Nutrients in 1 kilogram Dishcloth Gourd VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Dishcloth Gourd	20%	8%	72%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Dishcloth Gourd	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	6.9% 200kcal	7.93% 230kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	1.44% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	NA	5% 0.08g	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	3.3% 0.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.5% 43.5g	41.3% 53.7g	130g per day for Men 19-50 years
Sugars	28% 20g	34% 24.6g	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	29% 11g	47.4% 18g	38g per day for Men 19-50 years
Protein	21.4% 12g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Dishcloth Gourd	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	NA	681% 6130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	20.8% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	26.3% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.6% 2.18mg	27.8% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	86% 1.12mg	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	17.5% 70μg	20% 80μg	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	133% 120mg	22.2% 20mg	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	6.67% 1mg	48.7% 7.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.83% 7μg	81.7% 98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dishcloth Gourd	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	20% 200mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	39% 0.35mg	114% 1.03mg	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	65% 5.2mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	40% 0.92mg	196% 4.5mg	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	45.7% 320mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	41% 1390mg	51% 1730mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	160% 2400mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	25.4% 939g	25% 930g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Dishcloth Gourd vs Canned Carrots with Liquids and Salt:

• Raw Dishcloth Gourd has 2.6 times more Vitamin B1, 2.2 times more Vitamin B2, 1.6 times more Vitamin B5 and 6 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 2.6 times more Vitamin B6, 7.3 times more Vitamin E and 14 times more Vitamin K than Raw Dishcloth Gourd.
• Both Raw Dishcloth Gourd and Canned Carrots Solids and Liquids with Salt have similar amounts of Vitamin B3 and Vitamin B9 per 1 kg.
• Both Raw Dishcloth Gourd as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Dishcloth Gourd vs Canned Carrots with Liquids and Salt:

• Raw Dishcloth Gourd has 1.6 times more Magnesium and 1.6 times more Phosphorus than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 1.6 times more Calcium, 2.9 times more Copper, 1.4 times more Iron, 4.9 times more Manganese, 80 times more Sodium and 4.1 times more Zinc than Raw Dishcloth Gourd.
• Both Raw Dishcloth Gourd and Canned Carrots Solids and Liquids with Salt have similar amounts of Potassium and Water per 1 kg.
• Both Raw Dishcloth Gourd as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Dishcloth Gourd has 2.1 times more Protein than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 1.6 times more Fiber than Raw Dishcloth Gourd.
• Both Raw Dishcloth Gourd and Canned Carrots Solids and Liquids with Salt have similar amounts of Carbohydrate and Sugars per 1 kg.
• Both Raw Dishcloth Gourd as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.