Comparing Nutrients in 1 pound Dishcloth Gourd VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Dishcloth Gourd	20%	8%	72%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Dishcloth Gourd	Tomato Paste	Recommended Dietary Allowance
Energy	3.13% 91kcal	13% 372kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	2.2% 2.13g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.073g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	NA	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	2.32% 0.39g	4.06% 0.69g	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	66% 85.8g	130g per day for Men 19-50 years
Sugars	12.6% 9.16g	76.2% 55.2g	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	36.6% 26.5g	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	% 26g	g per day for Men 19-50 years
Sucrose	NA	% 1.36g	g per day for Men 19-50 years
Fiber	13% 5g	49% 18.6g	38g per day for Men 19-50 years
Protein	9.7% 5.44g	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	Dishcloth Gourd	Tomato Paste	Recommended Dietary Allowance
Vitamin A	NA	38.3% 345μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	53.4% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	87.2% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.8% 0.99mg	13% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	75.4% 0.98mg	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	13.6% 54.4μg	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	110% 99mg	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	130% 19.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.65% 3.18μg	43% 51.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dishcloth Gourd	Tomato Paste	Recommended Dietary Allowance
Calcium	9.07% 91mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	184% 1.66mg	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	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	59.6% 1.37mg	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	53.8% 376mg	700mg per day for Men 19-50 years
Potassium	18.5% 630mg	135% 4599mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	43.7% 24μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	18% 268mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	11.5% 426g	9% 333g	3700g per day for Men 19-50 years

Nutrient Comparison: Dishcloth Gourd VS Tomato Paste per 1 lb

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

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

• 1 pound of Dishcloth Gourd has 1.5 times more Vitamin B5 than Tomato Paste.
• While 1 lb of Canned Tomato Paste contains 2.6 times more Vitamin B2, 7.7 times more Vitamin B3, 5 times more Vitamin B6, 1.7 times more Vitamin B9, 1.8 times more Vitamin C, 43 times more Vitamin E and 16.3 times more Vitamin K than Raw Dishcloth Gourd.
• Both Dishcloth Gourd and Tomato Paste provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Dishcloth Gourd have insufficient amounts of Vitamin B9, Vitamin E and Vitamin K
• Both Raw Dishcloth Gourd as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Dishcloth Gourd vs Tomato Paste:

• 1 pound of Dishcloth Gourd has 1.3 times more Water than Tomato Paste.
• While 1 lb of Canned Tomato Paste contains 1.8 times more Calcium, 10.4 times more Copper, 8.3 times more Iron, 3 times more Magnesium, 3.3 times more Manganese, 2.6 times more Phosphorus, 7.3 times more Potassium, 26.5 times more Selenium, 19.7 times more Sodium and 9 times more Zinc than Raw Dishcloth Gourd.
• 1 pound of Dishcloth Gourd lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Canned Tomato Paste contains 4.1 times more Energy, 4.3 times more Carbohydrate, 6 times more Sugars, 3.7 times more Fiber and 3.6 times more Protein than Raw Dishcloth Gourd.
• 1 pound of Dishcloth Gourd provide inadequate amounts of Energy
• Both Raw Dishcloth Gourd as well as Canned Tomato Paste provide inadequate amounts of Omega 6 in one pound.