Comparing Nutrients in 1 pound Dishcloth Gourd VS Endive

Macros Ratio

	Protein	Fat	Carbs
Dishcloth Gourd	20%	8%	72%
Endive	25%	9%	66%

Macro Nutrients

	Dishcloth Gourd	Endive	Recommended Dietary Allowance
Energy	3.13% 91kcal	2.66% 77kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.073g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	NA	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	2.32% 0.39g	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.7g	11.7% 15g	130g per day for Men 19-50 years
Sugars	12.6% 9.16g	1.56% 1.13g	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	37% 14g	38g per day for Men 19-50 years
Protein	9.7% 5.44g	10% 5.67g	56g per day for Men 19-50 years

Vitamins

	Dishcloth Gourd	Endive	Recommended Dietary Allowance
Vitamin A	NA	54.4% 490μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	30.2% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.8% 0.99mg	81.6% 4.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	6.98% 0.091mg	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	7.94% 31.8μg	161% 644μg	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	60.5% 54.4mg	32.8% 29.5mg	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	3.02% 0.45mg	13.3% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.65% 3.18μg	873% 1048μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dishcloth Gourd	Endive	Recommended Dietary Allowance
Calcium	9.07% 91mg	23.6% 236mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	50% 0.45mg	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	47% 3.76mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	83% 1.9mg	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	20.7% 145mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	18.5% 630mg	42% 1424mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	6.65% 100mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	32.6% 3.6mg	11mg per day for Men 19-50 years
Water	11.5% 426g	11.5% 425g	3700g per day for Men 19-50 years

Nutrient Comparison: Dishcloth Gourd VS Endive per 1 lb

Compare the macro and micronutrient content in 1 lb of Dishcloth Gourd versus 1 lb of Endive to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Dishcloth Gourd has 2.2 times more Vitamin B6 and 1.8 times more Vitamin C than Endive.
• While 1 lb of Raw Endive contains 1.6 times more Vitamin B1, 4.1 times more Vitamin B5, 20.3 times more Vitamin B9, 4.4 times more Vitamin E and 330 times more Vitamin K than Raw Dishcloth Gourd.
• Both Dishcloth Gourd and Endive provide similar amounts of Vitamin B2 and Vitamin B3 per one pound.
• 1 pound of Dishcloth Gourd have insufficient amounts of Vitamin B9, Vitamin E and Vitamin K
• 1 pound of Endive have insufficient amounts of Vitamin B6
• Both Raw Dishcloth Gourd as well as Raw Endive have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Dishcloth Gourd vs Endive:

• 1 lb of Raw Endive contains 2.6 times more Calcium, 2.8 times more Copper, 2.3 times more Iron, 4.6 times more Manganese, 2.3 times more Potassium and 11.3 times more Zinc than Raw Dishcloth Gourd.
• Both Dishcloth Gourd and Endive contain similar levels of Magnesium, Phosphorus and Water per one pound.
• 1 pound of Dishcloth Gourd lack sufficient amounts of Zinc
• Both Raw Dishcloth Gourd as well as Raw Endive lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Dishcloth Gourd has 1.3 times more Carbohydrate and 8.1 times more Sugars than Endive.
• While 1 lb of Raw Endive contains 2.8 times more Fiber than Raw Dishcloth Gourd.
• Both Dishcloth Gourd and Endive offer comparable quantities of Protein per one pound.
• Both Raw Dishcloth Gourd as well as Raw Endive provide inadequate amounts of Energy and Omega 6 in one pound.