Comparing Nutrients in 300 calories Garlic VS Boiled White Gourd-flowered

Weight per 300 calories

• Garlic: 201g
• Boiled White Gourd-flowered: 2000g

Garlic has 9.9 times more energy per 100g than Boiled White Gourd-flowered . It has average energy density when compared to other foods. Boiled and Drained White Gourd-flowered having very low energy density.

Which food has more nutrients per 300 calories - Garlic or Boiled White Gourd-flowered ?

Macros Ratio

	Protein	Fat	Carbs
Garlic	16%	3%	81%
Boiled White Gourd-flowered	14%	1%	85%

Macro Nutrients

	Garlic	Boiled White Gourd-flowered	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.04% 1g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	0.13% 0.04g	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	1.06% 0.18g	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	56.8% 73.8g	130g per day for Men 19-50 years
Sugars	2.78% 2g	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	11% 4.23g	63% 24g	38g per day for Men 19-50 years
Protein	23% 13g	21.4% 12g	56g per day for Men 19-50 years

Vitamins

	Garlic	Boiled White Gourd-flowered	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	48.3% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.8% 1.4mg	48.8% 7.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	57.6% 2.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	191% 2.5mg	58.5% 0.76mg	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	20% 80μg	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	189% 170mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.85% 3.42μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Garlic	Boiled White Gourd-flowered	Recommended Dietary Allowance
Calcium	36.4% 364mg	48% 480mg	1000mg per day for Men 19-50 years
Copper	67% 0.6mg	57.8% 0.52mg	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	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	12% 50.3mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	146% 3.37mg	57.4% 1.32mg	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	44% 308mg	37% 260mg	700mg per day for Men 19-50 years
Potassium	23.7% 807mg	100% 3400mg	3400mg per day for Men 19-50 years
Selenium	52% 28.6μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	2.3% 34.2mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	21.2% 2.34mg	127% 14mg	11mg per day for Men 19-50 years
Water	3.2% 118g	51.5% 1906g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Garlic vs Boiled White Gourd-flowered :

• Raw Garlic has 3.3 times more Vitamin B6 than Boiled and Drained White Gourd-flowered .
• While Boiled and Drained White Gourd-flowered contains 1.4 times more Vitamin B1, 2 times more Vitamin B2, 5.5 times more Vitamin B3, 2.4 times more Vitamin B5, 13.2 times more Vitamin B9 and 2.7 times more Vitamin C than Raw Garlic.
• Both Raw Garlic as well as Boiled and Drained White Gourd-flowered have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Garlic vs Boiled White Gourd-flowered :

• Raw Garlic has 2.6 times more Manganese and 7.1 times more Selenium than Boiled and Drained White Gourd-flowered .
• While Boiled and Drained White Gourd-flowered contains 1.3 times more Calcium, 1.5 times more Iron, 4.4 times more Magnesium, 4.2 times more Potassium, 6 times more Zinc and 16.2 times more Water than Raw Garlic.
• Both Raw Garlic and Boiled and Drained White Gourd-flowered have similar amounts of Copper and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained White Gourd-flowered contains 5.7 times more Fiber than Raw Garlic.
• Both Raw Garlic and Boiled and Drained White Gourd-flowered have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Raw Garlic as well as Boiled and Drained White Gourd-flowered have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.