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

Macros Ratio

	Protein	Fat	Carbs
Boiled White Gourd-flowered with Salt	16%	1%	83%
Boiled Kale with Salt	27%	25%	48%

Macro Nutrients

	Boiled White Gourd-flowered with Salt	Boiled Kale with Salt	Recommended Dietary Allowance
Energy	4.5% 130kcal	15% 440kcal	2900kcal per day for Men 19-50 years
Fat	0.21% 0.2g	12.5% 12g	97g per day for Men 19-50 years
Saturated Fat	0.063% 0.02g	4.88% 1.56g	32g per day for Men 19-50 years
Omega 3	NA	207% 3.3g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.09g	15% 2.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24% 31g	40.8% 53g	130g per day for Men 19-50 years
Sugars	NA	16.7% 12g	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	5.8% 4.2g	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	% 5.4g	g per day for Men 19-50 years
Sucrose	NA	% 2.5g	g per day for Men 19-50 years
Fiber	31.6% 12g	60.5% 23g	38g per day for Men 19-50 years
Protein	10.7% 6g	52.5% 29.4g	56g per day for Men 19-50 years

Vitamins

	Boiled White Gourd-flowered with Salt	Boiled Kale with Salt	Recommended Dietary Allowance
Vitamin A	NA	162% 1460μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.4% 3.9mg	28.6% 4.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.8% 1.44mg	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.2% 0.38mg	48.5% 0.63mg	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	163% 650μg	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	198% 178mg	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	107% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3488% 4185μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled White Gourd-flowered with Salt	Boiled Kale with Salt	Recommended Dietary Allowance
Calcium	24% 240mg	150% 1500mg	1000mg per day for Men 19-50 years
Copper	29% 0.26mg	74.4% 0.67mg	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	105% 8.4mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	28.7% 0.66mg	236% 5.4mg	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	60% 420mg	700mg per day for Men 19-50 years
Potassium	50% 1700mg	42.4% 1440mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	159% 2380mg	168% 2520mg	1500mg per day for Men 19-50 years
Zinc	63.6% 7mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	25.8% 953g	24.3% 898g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled White Gourd-flowered with Salt VS Boiled Kale 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 Kale 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 Kale with Salt:

• 1 kg of Boiled and Drained Kale with Salt contains 2.2 times more Vitamin B1, 6.4 times more Vitamin B2, 1.7 times more Vitamin B6, 16.3 times more Vitamin B9 and 2.1 times more Vitamin C than Boiled and Drained White Gourd-flowered with Salt.
• Both Boiled White Gourd-flowered with Salt and Boiled Kale with Salt provide similar amounts of Vitamin B3 and 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 Kale 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 Kale with Salt:

• 1 kilogram of Boiled White Gourd-flowered with Salt has 2.6 times more Zinc than Boiled Kale with Salt.
• While 1 kg of Boiled and Drained Kale with Salt contains 6.3 times more Calcium, 2.6 times more Copper, 3.4 times more Iron, 2.3 times more Magnesium, 8.2 times more Manganese and 3.2 times more Phosphorus than Boiled and Drained White Gourd-flowered with Salt.
• Both Boiled White Gourd-flowered with Salt and Boiled Kale with Salt contain similar levels of Potassium, Sodium and Water per one kilogram.
• 1 kilogram of Boiled White Gourd-flowered with Salt lack sufficient amounts of Phosphorus
• Both Boiled and Drained White Gourd-flowered with Salt as well as Boiled and Drained Kale with Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Boiled and Drained Kale with Salt contains 1.7 times more Carbohydrate, 1.9 times more Fiber and 4.9 times more Protein than Boiled and Drained White Gourd-flowered with Salt.
• 1 kilogram of Boiled White Gourd-flowered with Salt provide inadequate amounts of Protein
• Both Boiled and Drained White Gourd-flowered with Salt as well as Boiled and Drained Kale with Salt provide inadequate amounts of Energy and Omega 6 in one kilogram.