Comparing Nutrients in 300 calories Garlic VS Dishcloth Gourd

Weight per 300 calories

• Garlic: 201g
• Dishcloth Gourd: 1500g

Garlic has 7.5 times more energy per 100g than Dishcloth Gourd. It has average energy density when compared to other foods. Raw Dishcloth Gourd having very low energy density.

Discover which food has more nutrients per 300 calories - Garlic or Dishcloth Gourd?

Macros Ratio

	Protein	Fat	Carbs
Garlic	16%	3%	81%
Dishcloth Gourd	20%	8%	72%

Macro Nutrients

	Garlic	Dishcloth Gourd	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.04% 1g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	0.75% 0.24g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	NA	1.6g per day for Men 19-50 years
Omega 6	2.7% 0.46g	7.68% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51.2% 66.6g	50% 65.3g	130g per day for Men 19-50 years
Sugars	2.78% 2g	41.8% 30.3g	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	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	11% 4.23g	43.4% 16.5g	38g per day for Men 19-50 years
Protein	23% 13g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Garlic	Dishcloth Gourd	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.6% 0.4mg	62.5% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	69.2% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.8% 1.4mg	37.5% 6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	65.4% 3.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	191% 2.5mg	49.6% 0.65mg	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	1.5% 6.04μg	26.3% 105μg	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	69.8% 63mg	200% 180mg	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	1.07% 0.16mg	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.85% 3.42μg	8.75% 10.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Garlic	Dishcloth Gourd	Recommended Dietary Allowance
Calcium	36.4% 364mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	67% 0.6mg	58.3% 0.53mg	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	42.8% 3.42mg	67.5% 5.4mg	8mg per day for Men 19-50 years
Magnesium	12% 50.3mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	146% 3.37mg	60% 1.38mg	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	44% 308mg	68.6% 480mg	700mg per day for Men 19-50 years
Potassium	23.7% 807mg	61.3% 2085mg	3400mg per day for Men 19-50 years
Selenium	52% 28.6μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	2.3% 34.2mg	3% 45mg	1500mg per day for Men 19-50 years
Zinc	21.2% 2.34mg	9.55% 1.05mg	11mg per day for Men 19-50 years
Water	3.2% 118g	38% 1408g	3700g per day for Men 19-50 years

Garlic VS Dishcloth Gourd Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Garlic or Dishcloth Gourd?

Lets compare vitamin content per 300 calories of Garlic vs Dishcloth Gourd:

• 300 calories of Garlic have 3.9 times more Vitamin B6 than Dishcloth Gourd.
• While 300 kcal of Raw Dishcloth Gourd contain 1.9 times more Vitamin B1, 4.1 times more Vitamin B2, 4.3 times more Vitamin B3, 2.7 times more Vitamin B5, 17.4 times more Vitamin B9, 2.9 times more Vitamin C, 9.3 times more Vitamin E and 3.1 times more Vitamin K than Raw Garlic.
• 300 calories of Garlic have insufficient amounts of Vitamin B9, Vitamin E and Vitamin K
• Both Raw Garlic as well as Raw Dishcloth Gourd have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Garlic vs Dishcloth Gourd:

• 300 calories of Garlic have 1.2 times more Calcium, 2.4 times more Manganese, 9.5 times more Selenium and 2.2 times more Zinc than Dishcloth Gourd.
• While 300 kcal of Raw Dishcloth Gourd contain 1.6 times more Iron, 4.2 times more Magnesium, 1.6 times more Phosphorus, 2.6 times more Potassium and 11.9 times more Water than Raw Garlic.
• Both Garlic and Dishcloth Gourd contain similar levels of Copper per 300 calories.
• 300 calories of Dishcloth Gourd lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Raw Dishcloth Gourd contain 2.8 times more Omega 6, 15 times more Sugars, 3.9 times more Fiber and 1.4 times more Protein than Raw Garlic.
• Both Garlic and Dishcloth Gourd offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Garlic provide inadequate amounts of Omega 6