Comparing Nutrients in 1 pound Boiled Dishcloth Gourd VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Boiled Dishcloth Gourd	4%	5%	91%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Boiled Dishcloth Gourd	Boiled Broccoli	Recommended Dietary Allowance
Energy	8.76% 254kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	NA	33.7% 0.54g	1.6g per day for Men 19-50 years
Omega 6	3.95% 0.67g	1.36% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	25% 32.6g	130g per day for Men 19-50 years
Sugars	32.3% 23.5g	8.7% 6.3g	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	4.63% 3.36g	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	% 2.22g	g per day for Men 19-50 years
Sucrose	NA	% 0.36g	g per day for Men 19-50 years
Fiber	34.6% 13g	39.4% 15g	38g per day for Men 19-50 years
Protein	5.35% 3g	19.3% 10.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Dishcloth Gourd	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	NA	39% 349μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.4% 0.21mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.4% 2.27mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.5% 0.45mg	69.8% 0.91mg	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	13.6% 54.4μg	122% 490μg	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	28.7% 26mg	327% 294mg	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	7.26% 1.1mg	44% 6.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.43% 7.7μg	533% 640μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Dishcloth Gourd	Boiled Broccoli	Recommended Dietary Allowance
Calcium	4.1% 41mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	43% 0.39mg	30.7% 0.28mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.45% 18μg	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	20.4% 1.63mg	38% 3.04mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	38.3% 0.88mg	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	20% 141mg	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	60.4% 2055mg	39% 1329mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	12.4% 186mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	10.3% 382g	11% 405g	3700g per day for Men 19-50 years

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

• Boiled and Drained Broccoli contains 1.4 times more Vitamin B1, 2.9 times more Vitamin B2, 2.1 times more Vitamin B3, 2 times more Vitamin B6, 9 times more Vitamin B9, 11.4 times more Vitamin C, 6 times more Vitamin E and 83 times more Vitamin K than Boiled and Drained Dishcloth Gourd.
• Both Boiled and Drained Dishcloth Gourd and Boiled and Drained Broccoli have similar amounts of Vitamin B5 per 1 lb.
• Both Boiled and Drained Dishcloth Gourd as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Dishcloth Gourd vs Boiled Broccoli:

• Boiled and Drained Dishcloth Gourd has 1.4 times more Copper and 1.5 times more Potassium than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 4.4 times more Calcium, 1.9 times more Iron, 2.2 times more Phosphorus, 8 times more Selenium, 2 times more Sodium and 2.6 times more Zinc than Boiled and Drained Dishcloth Gourd.
• Both Boiled and Drained Dishcloth Gourd and Boiled and Drained Broccoli have similar amounts of Magnesium, Manganese and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Dishcloth Gourd has 1.6 times more Energy, 2 times more Carbohydrate and 3.7 times more Sugars than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 3.6 times more Protein than Boiled and Drained Dishcloth Gourd.
• Both Boiled and Drained Dishcloth Gourd and Boiled and Drained Broccoli have similar amounts of Fiber per 1 lb.
• Both Boiled and Drained Dishcloth Gourd as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.