Comparing Nutrients in 1 pound Dishcloth Gourd VS Boiled White Gourd-flowered

Macros Ratio

	Protein	Fat	Carbs
Dishcloth Gourd	20%	8%	72%
Boiled White Gourd-flowered	14%	1%	85%

Macro Nutrients

	Dishcloth Gourd	Boiled White Gourd-flowered	Recommended Dietary Allowance
Energy	3.13% 91kcal	2.35% 68kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	0.094% 0.091g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.073g	0.028% 0.009g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	2.32% 0.39g	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	15% 19.7g	13% 16.7g	130g per day for Men 19-50 years
Sugars	12.6% 9.16g	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	13% 5g	14.3% 5.44g	38g per day for Men 19-50 years
Protein	9.7% 5.44g	4.86% 2.72g	56g per day for Men 19-50 years

Vitamins

	Dishcloth Gourd	Boiled White Gourd-flowered	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	7.68% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	11% 1.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.8% 0.99mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	13.3% 0.17mg	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	4.54% 18μg	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	43% 38.6mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.65% 3.18μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dishcloth Gourd	Boiled White Gourd-flowered	Recommended Dietary Allowance
Calcium	9.07% 91mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	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	20.4% 1.63mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	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	20.7% 145mg	8.42% 59mg	700mg per day for Men 19-50 years
Potassium	18.5% 630mg	22.7% 771mg	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	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	29% 3.18mg	11mg per day for Men 19-50 years
Water	11.5% 426g	11.7% 432g	3700g per day for Men 19-50 years

Nutrient Comparison: Dishcloth Gourd VS Boiled White Gourd-flowered per 1 lb

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

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

• 1 pound of Dishcloth Gourd has 1.7 times more Vitamin B1, 2.7 times more Vitamin B2, 1.5 times more Vitamin B5 and 1.4 times more Vitamin C than Boiled White Gourd-flowered .
• Both Dishcloth Gourd and Boiled White Gourd-flowered provide similar amounts of Vitamin B3 and Vitamin B6 per one pound.
• 1 pound of Boiled White Gourd-flowered have insufficient amounts of Vitamin B2
• Both Raw Dishcloth Gourd as well as Boiled and Drained White Gourd-flowered have insufficient amounts of Vitamin B9, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Dishcloth Gourd has 1.3 times more Copper, 1.4 times more Iron, 1.3 times more Magnesium, 1.4 times more Manganese and 2.5 times more Phosphorus than Boiled White Gourd-flowered .
• While 1 lb of Boiled and Drained White Gourd-flowered contains 10 times more Zinc than Raw Dishcloth Gourd.
• Both Dishcloth Gourd and Boiled White Gourd-flowered contain similar levels of Potassium and Water per one pound.
• 1 pound of Dishcloth Gourd lack sufficient amounts of Zinc
• 1 pound of Boiled White Gourd-flowered lack sufficient amounts of Phosphorus
• Both Raw Dishcloth Gourd as well as Boiled and Drained White Gourd-flowered lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Dishcloth Gourd has 2 times more Protein than Boiled White Gourd-flowered .
• Both Dishcloth Gourd and Boiled White Gourd-flowered offer comparable quantities of Carbohydrate and Fiber per one pound.
• 1 pound of Boiled White Gourd-flowered provide inadequate amounts of Protein
• Both Raw Dishcloth Gourd as well as Boiled and Drained White Gourd-flowered provide inadequate amounts of Energy and Omega 6 in one pound.