Comparing Nutrients in 1 kilogram Boiled White Gourd-flowered with Salt VS Boiled Garden Cress with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled White Gourd-flowered with Salt	16%	1%	83%
Boiled Garden Cress with Salt	27%	19%	54%

Macro Nutrients

	Boiled White Gourd-flowered with Salt	Boiled Garden Cress with Salt	Recommended Dietary Allowance
Energy	4.5% 130kcal	7.93% 230kcal	2900kcal per day for Men 19-50 years
Fat	0.21% 0.2g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	0.063% 0.02g	0.63% 0.2g	32g per day for Men 19-50 years
Omega 3	NA	40.6% 0.65g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.09g	7.65% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24% 31g	29.2% 38g	130g per day for Men 19-50 years
Sugars	NA	43% 31g	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	31.6% 12g	18.4% 7g	38g per day for Men 19-50 years
Protein	10.7% 6g	34% 19g	56g per day for Men 19-50 years

Vitamins

	Boiled White Gourd-flowered with Salt	Boiled Garden Cress with Salt	Recommended Dietary Allowance
Vitamin A	NA	258% 2320μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	123% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.4% 3.9mg	50% 8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.8% 1.44mg	32.6% 1.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.2% 0.38mg	121% 1.57mg	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	10% 40μg	93% 370μg	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	94% 85mg	256% 230mg	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	NA	33.3% 5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3195% 3834μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled White Gourd-flowered with Salt	Boiled Garden Cress with Salt	Recommended Dietary Allowance
Calcium	24% 240mg	61% 610mg	1000mg per day for Men 19-50 years
Copper	29% 0.26mg	127% 1.14mg	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	31.3% 2.5mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	62% 260mg	420mg per day for Men 19-50 years
Manganese	28.7% 0.66mg	162% 3.72mg	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	18.6% 130mg	68.6% 480mg	700mg per day for Men 19-50 years
Potassium	50% 1700mg	104% 3530mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	159% 2380mg	163% 2440mg	1500mg per day for Men 19-50 years
Zinc	63.6% 7mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	25.8% 953g	25% 925g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled White Gourd-flowered with Salt VS Boiled Garden Cress with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled White Gourd-flowered with Salt versus 1 kg of Boiled Garden Cress with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled White Gourd-flowered with Salt vs Boiled Garden Cress with Salt:

• 1 kg of Boiled and Drained Garden Cress with Salt contains 2.1 times more Vitamin B1, 7.3 times more Vitamin B2, 2.1 times more Vitamin B3, 4.1 times more Vitamin B6, 9.3 times more Vitamin B9 and 2.7 times more Vitamin C than Boiled and Drained White Gourd-flowered with Salt.
• Both Boiled White Gourd-flowered with Salt and Boiled Garden Cress with Salt provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Boiled White Gourd-flowered with Salt have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Boiled and Drained White Gourd-flowered with Salt as well as Boiled and Drained Garden Cress with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled White Gourd-flowered with Salt vs Boiled Garden Cress with Salt:

• 1 kilogram of Boiled White Gourd-flowered with Salt has 4.7 times more Zinc than Boiled Garden Cress with Salt.
• While 1 kg of Boiled and Drained Garden Cress with Salt contains 2.5 times more Calcium, 4.4 times more Copper, 3.2 times more Iron, 2.4 times more Magnesium, 5.6 times more Manganese, 3.7 times more Phosphorus and 2.1 times more Potassium than Boiled and Drained White Gourd-flowered with Salt.
• Both Boiled White Gourd-flowered with Salt and Boiled Garden Cress with Salt contain similar levels of Sodium and Water per one kilogram.
• 1 kilogram of Boiled White Gourd-flowered with Salt lack sufficient amounts of Phosphorus
• 1 kilogram of Boiled Garden Cress with Salt lack sufficient amounts of Zinc
• Both Boiled and Drained White Gourd-flowered with Salt as well as Boiled and Drained Garden Cress with Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled White Gourd-flowered with Salt has 1.7 times more Fiber than Boiled Garden Cress with Salt.
• While 1 kg of Boiled and Drained Garden Cress with Salt contains 3.2 times more Protein than Boiled and Drained White Gourd-flowered with Salt.
• Both Boiled White Gourd-flowered with Salt and Boiled Garden Cress with Salt offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Boiled White Gourd-flowered with Salt provide inadequate amounts of Protein
• 1 kilogram of Boiled Garden Cress with Salt provide inadequate amounts of Fiber
• Both Boiled and Drained White Gourd-flowered with Salt as well as Boiled and Drained Garden Cress with Salt provide inadequate amounts of Energy and Omega 6 in one kilogram.