Comparing Nutrients in 1 kilogram White Gourd-flowered VS Boiled Escarole

Macros Ratio

	Protein	Fat	Carbs
White Gourd-flowered	15%	1%	84%
Boiled Escarole	25%	9%	66%

Macro Nutrients

	White Gourd-flowered	Boiled Escarole	Recommended Dietary Allowance
Energy	4.83% 140kcal	5.17% 150kcal	2900kcal per day for Men 19-50 years
Fat	0.21% 0.2g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.063% 0.02g	1.3% 0.42g	32g per day for Men 19-50 years
Omega 3	NA	7.5% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.09g	4.06% 0.69g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26% 34g	23.6% 30.7g	130g per day for Men 19-50 years
Sugars	NA	3.17% 2.3g	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	13% 5g	73.7% 28g	38g per day for Men 19-50 years
Protein	11% 6.2g	20.5% 11.5g	56g per day for Men 19-50 years

Vitamins

	White Gourd-flowered	Boiled Escarole	Recommended Dietary Allowance
Vitamin A	NA	104% 940μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	47.7% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.2mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.4% 1.52mg	165% 8.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.8% 0.4mg	12.3% 0.16mg	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	15% 60μg	195% 780μg	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	112% 101mg	36.7% 33mg	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	26.7% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1766% 2119μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Gourd-flowered	Boiled Escarole	Recommended Dietary Allowance
Calcium	26% 260mg	46% 460mg	1000mg per day for Men 19-50 years
Copper	29% 0.26mg	97% 0.87mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.68% 67μg	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	25% 2mg	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	28.7% 0.66mg	167% 3.85mg	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	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	44% 1500mg	72% 2450mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	12.7% 190mg	1500mg per day for Men 19-50 years
Zinc	63.6% 7mg	62.7% 6.9mg	11mg per day for Men 19-50 years
Water	26% 955g	25.5% 943g	3700g per day for Men 19-50 years

Nutrient Comparison: White Gourd-flowered VS Boiled Escarole per 1 kg

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

Lets compare vitamin content per 1 kilogram of White Gourd-flowered vs Boiled Escarole:

• 1 kilogram of White Gourd-flowered has 2.5 times more Vitamin B6 and 3.1 times more Vitamin C than Boiled Escarole.
• While 1 kg of Boiled and Drained Escarole without Salt contains 2 times more Vitamin B1, 2.8 times more Vitamin B2, 5.4 times more Vitamin B5 and 13 times more Vitamin B9 than Raw White Gourd-flowered .
• 1 kilogram of White Gourd-flowered have insufficient amounts of Vitamin B2 and Vitamin B9
• 1 kilogram of Boiled Escarole have insufficient amounts of Vitamin B3 and Vitamin B6
• Both Raw White Gourd-flowered as well as Boiled and Drained Escarole without Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for White Gourd-flowered vs Boiled Escarole:

• 1 kg of Boiled and Drained Escarole without Salt contains 1.8 times more Calcium, 3.3 times more Copper, 3.6 times more Iron, 5.8 times more Manganese, 1.7 times more Phosphorus and 1.6 times more Potassium than Raw White Gourd-flowered .
• Both White Gourd-flowered and Boiled Escarole contain similar levels of Magnesium, Zinc and Water per one kilogram.
• 1 kilogram of White Gourd-flowered lack sufficient amounts of Phosphorus
• Both Raw White Gourd-flowered as well as Boiled and Drained Escarole without Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Boiled and Drained Escarole without Salt contains 5.6 times more Fiber and 1.9 times more Protein than Raw White Gourd-flowered .
• Both White Gourd-flowered and Boiled Escarole offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of White Gourd-flowered provide inadequate amounts of Fiber and Protein
• Both Raw White Gourd-flowered as well as Boiled and Drained Escarole without Salt provide inadequate amounts of Energy and Omega 6 in one kilogram.