Comparing Nutrients in 1 pound Garlic VS White Gourd-flowered

Macros Ratio

	Protein	Fat	Carbs
Garlic	16%	3%	81%
White Gourd-flowered	15%	1%	84%

Macro Nutrients

	Garlic	White Gourd-flowered	Recommended Dietary Allowance
Energy	23.3% 676kcal	2.2% 63.5kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	0.094% 0.091g	97g per day for Men 19-50 years
Saturated Fat	1.26% 0.4g	0.028% 0.009g	32g per day for Men 19-50 years
Omega 3	5.67% 0.091g	NA	1.6g per day for Men 19-50 years
Omega 6	6.1% 1.04g	0.24% 0.041g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	115% 150g	12% 15.4g	130g per day for Men 19-50 years
Sugars	6.26% 4.54g	NA	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	25% 9.53g	5.97% 2.27g	38g per day for Men 19-50 years
Protein	51.5% 29g	5.02% 2.8g	56g per day for Men 19-50 years

Vitamins

	Garlic	White Gourd-flowered	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75.6% 0.91mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.4% 0.5mg	7.68% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.18mg	9.07% 1.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54% 2.7mg	13.8% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	431% 5.6mg	14% 0.18mg	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	3.4% 13.6μg	6.8% 27.2μg	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	157% 142mg	51% 46mg	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	2.4% 0.36mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.43% 7.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Garlic	White Gourd-flowered	Recommended Dietary Allowance
Calcium	82% 821mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	151% 1.36mg	13% 0.12mg	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	96% 7.7mg	11.3% 0.91mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	330% 7.6mg	13% 0.3mg	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	99% 694mg	8.42% 59mg	700mg per day for Men 19-50 years
Potassium	53.5% 1819mg	20% 680mg	3400mg per day for Men 19-50 years
Selenium	117% 64.4μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	5.14% 77mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	48% 5.26mg	29% 3.18mg	11mg per day for Men 19-50 years
Water	7.2% 266g	11.7% 433g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Garlic vs White Gourd-flowered :

• Raw Garlic has 6.9 times more Vitamin B1, 5 times more Vitamin B2, 2.2 times more Vitamin B3, 3.9 times more Vitamin B5, 30.9 times more Vitamin B6 and 3.1 times more Vitamin C than Raw White Gourd-flowered .
• While Raw White Gourd-flowered contains 2 times more Vitamin B9 than Raw Garlic.
• Both Raw Garlic as well as Raw White Gourd-flowered have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Garlic vs White Gourd-flowered :

• Raw Garlic has 7 times more Calcium, 11.5 times more Copper, 8.5 times more Iron, 2.3 times more Magnesium, 25.3 times more Manganese, 11.8 times more Phosphorus, 2.7 times more Potassium, 71 times more Selenium, 8.5 times more Sodium and 1.7 times more Zinc than Raw White Gourd-flowered .
• While Raw White Gourd-flowered contains 1.6 times more Water than Raw Garlic.

Comparison of macro-nutrients per 1 pound:

• Raw Garlic has 10.6 times more Energy, 25.4 times more Omega 6, 9.8 times more Carbohydrate, 4.2 times more Fiber and 10.3 times more Protein than Raw White Gourd-flowered .
• Both Raw Garlic as well as Raw White Gourd-flowered have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.