Comparing Nutrients in 1 kilogram Dishcloth Gourd VS Boiled Dishcloth Gourd

Macros Ratio

	Protein	Fat	Carbs
Dishcloth Gourd	20%	8%	72%
Boiled Dishcloth Gourd	4%	5%	91%

Macro Nutrients

	Dishcloth Gourd	Boiled Dishcloth Gourd	Recommended Dietary Allowance
Energy	6.9% 200kcal	19.3% 560kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	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	33.5% 43.5g	110% 143g	130g per day for Men 19-50 years
Sugars	28% 20g	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	29% 11g	76.3% 29g	38g per day for Men 19-50 years
Protein	21.4% 12g	11.8% 6.6g	56g per day for Men 19-50 years

Vitamins

	Dishcloth Gourd	Boiled Dishcloth Gourd	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	38.3% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	32.3% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	16.3% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.6% 2.18mg	100% 5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	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	17.5% 70μg	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	133% 120mg	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	6.67% 1mg	16% 2.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.83% 7μg	14% 17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dishcloth Gourd	Boiled Dishcloth Gourd	Recommended Dietary Allowance
Calcium	20% 200mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	39% 0.35mg	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	45% 3.6mg	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	40% 0.92mg	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	45.7% 320mg	44.3% 310mg	700mg per day for Men 19-50 years
Potassium	41% 1390mg	133% 4530mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	14% 210mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	25.4% 939g	22.8% 843g	3700g per day for Men 19-50 years

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

• Raw Dishcloth Gourd has 1.4 times more Vitamin B2, 1.5 times more Vitamin B3 and 2.1 times more Vitamin C than Boiled and Drained Dishcloth Gourd.
• While Boiled and Drained Dishcloth Gourd contains 2.3 times more Vitamin B5, 2.3 times more Vitamin B6, 1.7 times more Vitamin B9, 2.4 times more Vitamin E and 2.4 times more Vitamin K than Raw Dishcloth Gourd.
• Both Raw Dishcloth Gourd and Boiled and Drained Dishcloth Gourd have similar amounts of Vitamin B1 per 1 kg.
• Both Raw Dishcloth Gourd as well as Boiled and Drained Dishcloth Gourd have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Raw Dishcloth Gourd has 2.2 times more Calcium than Boiled and Drained Dishcloth Gourd.
• While Boiled and Drained Dishcloth Gourd contains 2.4 times more Copper, 1.4 times more Magnesium, 2.4 times more Manganese, 3.3 times more Potassium, 7 times more Sodium and 2.4 times more Zinc than Raw Dishcloth Gourd.
• Both Raw Dishcloth Gourd and Boiled and Drained Dishcloth Gourd have similar amounts of Iron, Phosphorus and Water per 1 kg.
• Both Raw Dishcloth Gourd as well as Boiled and Drained Dishcloth Gourd have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Dishcloth Gourd has 1.8 times more Protein than Boiled and Drained Dishcloth Gourd.
• While Boiled and Drained Dishcloth Gourd contains 2.8 times more Energy, 3.3 times more Carbohydrate, 2.6 times more Sugars and 2.6 times more Fiber than Raw Dishcloth Gourd.
• Both Raw Dishcloth Gourd as well as Boiled and Drained Dishcloth Gourd have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.