Comparing Nutrients in 1 kilogram Dishcloth Gourd VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Dishcloth Gourd	20%	8%	72%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Dishcloth Gourd	Boiled Carrots	Recommended Dietary Allowance
Energy	6.9% 200kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	NA	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	5.1% 0.87g	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	63.2% 82.2g	130g per day for Men 19-50 years
Sugars	28% 20g	47.6% 34.5g	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	4.97% 3.6g	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	% 4g	g per day for Men 19-50 years
Sucrose	NA	% 27g	g per day for Men 19-50 years
Fiber	29% 11g	79% 30g	38g per day for Men 19-50 years
Protein	21.4% 12g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Dishcloth Gourd	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	NA	947% 8520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	40.3% 6.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.6% 2.18mg	46.4% 2.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	118% 1.53mg	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	35% 140μg	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	40% 36mg	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	68.7% 10.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.83% 7μg	114% 137μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dishcloth Gourd	Boiled Carrots	Recommended Dietary Allowance
Calcium	20% 200mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	39% 0.35mg	19% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	12% 475μg	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	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	40% 0.92mg	67.4% 1.55mg	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	43% 300mg	700mg per day for Men 19-50 years
Potassium	41% 1390mg	69% 2350mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	38.7% 580mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	18% 2mg	11mg per day for Men 19-50 years
Water	25.4% 939g	24.4% 902g	3700g per day for Men 19-50 years

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

• Raw Dishcloth Gourd has 1.4 times more Vitamin B2 and 3.3 times more Vitamin C than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.3 times more Vitamin B1, 1.6 times more Vitamin B3, 3.6 times more Vitamin B6, 2 times more Vitamin B9, 10.3 times more Vitamin E and 19.6 times more Vitamin K than Raw Dishcloth Gourd.
• Both Raw Dishcloth Gourd and Boiled and Drained Carrots have similar amounts of Vitamin B5 per 1 kg.
• Both Raw Dishcloth Gourd as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Raw Dishcloth Gourd has 2.1 times more Copper and 1.4 times more Magnesium than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.5 times more Calcium, 1.7 times more Manganese, 1.7 times more Potassium, 3.5 times more Selenium, 19.3 times more Sodium and 2.9 times more Zinc than Raw Dishcloth Gourd.
• Both Raw Dishcloth Gourd and Boiled and Drained Carrots have similar amounts of Iron, Phosphorus and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Dishcloth Gourd has 1.6 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.8 times more Energy, 1.9 times more Carbohydrate, 1.7 times more Sugars and 2.7 times more Fiber than Raw Dishcloth Gourd.
• Both Raw Dishcloth Gourd as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.