Comparing Nutrients in 1 pound Boiled Dishcloth Gourd VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Boiled Dishcloth Gourd	4%	5%	91%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Boiled Dishcloth Gourd	Blanched Almonds	Recommended Dietary Allowance
Energy	8.76% 254kcal	92% 2676kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	246% 238g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	56% 18g	32g per day for Men 19-50 years
Omega 3	NA	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	3.95% 0.67g	330% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	65% 84.7g	130g per day for Men 19-50 years
Sugars	32.3% 23.5g	29% 21g	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	0% 0g	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	% 0.14g	g per day for Men 19-50 years
Sucrose	NA	% 20.2g	g per day for Men 19-50 years
Fiber	34.6% 13g	118% 45g	38g per day for Men 19-50 years
Protein	5.35% 3g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Boiled Dishcloth Gourd	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.4% 0.21mg	72% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	248% 3.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	99% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.4% 2.27mg	28.5% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.5% 0.45mg	40% 0.52mg	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	55.6% 222μg	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	0% 0mg	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	718% 108mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.43% 7.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Dishcloth Gourd	Blanched Almonds	Recommended Dietary Allowance
Calcium	4.1% 41mg	107% 1070mg	1000mg per day for Men 19-50 years
Copper	43% 0.39mg	518% 4.66mg	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	20.4% 1.63mg	186% 15mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	289% 1216mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	362% 8.32mg	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	312% 2182mg	700mg per day for Men 19-50 years
Potassium	60.4% 2055mg	88% 2989mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	5.75% 86mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	122% 13.5mg	11mg per day for Men 19-50 years
Water	10.3% 382g	0.55% 20.5g	3700g per day for Men 19-50 years

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

• Boiled and Drained Dishcloth Gourd has 1.6 times more Vitamin B5, more Vitamin C and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 4.2 times more Vitamin B1, 16.9 times more Vitamin B2, 13.5 times more Vitamin B3, 4.1 times more Vitamin B9 and 99 times more Vitamin E than Boiled and Drained Dishcloth Gourd.
• Both Boiled and Drained Dishcloth Gourd and Blanched Almonds have similar amounts of Vitamin B6 per 1 lb.
• Both Boiled and Drained Dishcloth Gourd as well as Blanched Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Dishcloth Gourd vs Blanched Almonds:

• Boiled and Drained Dishcloth Gourd has 18.7 times more Water than Blanched Almonds.
• While Blanched Almonds contain 26.2 times more Calcium, 12.1 times more Copper, 9.1 times more Iron, 13.4 times more Magnesium, 8.2 times more Manganese, 15.5 times more Phosphorus, 1.5 times more Potassium, 16 times more Selenium and 17.5 times more Zinc than Boiled and Drained Dishcloth Gourd.
• Both Boiled and Drained Dishcloth Gourd and Blanched Almonds have similar amounts of Sodium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Blanched Almonds contain 10.5 times more Energy, 154.5 times more Fat, 146.4 times more Saturated Fat, 83.5 times more Omega 6, 1.3 times more Carbohydrate, 3.4 times more Fiber and 32.4 times more Protein than Boiled and Drained Dishcloth Gourd.
• Both Boiled and Drained Dishcloth Gourd and Blanched Almonds have similar amounts of Sugars per 1 lb.
• Both Boiled and Drained Dishcloth Gourd as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.