Comparing Nutrients in 300 calories Garlic VS White Gourd-flowered

Weight per 300 calories

• Garlic: 201g
• White Gourd-flowered: 2143g

Garlic has 10.6 times more energy per 100g than White Gourd-flowered . It has average energy density when compared to other foods. Raw White Gourd-flowered having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Garlic	16%	3%	81%
White Gourd-flowered	15%	1%	84%

Macro Nutrients

	Garlic	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	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	0.13% 0.043g	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	1.13% 0.19g	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% 72.6g	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	28% 10.7g	38g per day for Men 19-50 years
Protein	23% 13g	23.7% 13.3g	56g per day for Men 19-50 years

Vitamins

	Garlic	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	51.8% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	36.3% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.8% 1.4mg	43% 6.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	65% 3.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	191% 2.5mg	66% 0.86mg	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	32% 129μg	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	240% 216mg	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	White Gourd-flowered	Recommended Dietary Allowance
Calcium	36.4% 364mg	55.7% 557mg	1000mg per day for Men 19-50 years
Copper	67% 0.6mg	62% 0.56mg	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	53.6% 4.3mg	8mg per day for Men 19-50 years
Magnesium	12% 50.3mg	56% 236mg	420mg per day for Men 19-50 years
Manganese	146% 3.37mg	61.5% 1.4mg	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	39.8% 279mg	700mg per day for Men 19-50 years
Potassium	23.7% 807mg	95% 3214mg	3400mg per day for Men 19-50 years
Selenium	52% 28.6μg	7.8% 4.3μg	55μg per day for Men 19-50 years
Sodium	2.3% 34.2mg	2.86% 43mg	1500mg per day for Men 19-50 years
Zinc	21.2% 2.34mg	136% 15mg	11mg per day for Men 19-50 years
Water	3.2% 118g	55.3% 2047g	3700g per day for Men 19-50 years

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

• Raw Garlic has 2.9 times more Vitamin B6 than Raw White Gourd-flowered .
• While Raw White Gourd-flowered contains 1.5 times more Vitamin B1, 2.1 times more Vitamin B2, 4.9 times more Vitamin B3, 2.7 times more Vitamin B5, 21.3 times more Vitamin B9 and 3.4 times more Vitamin C than Raw Garlic.
• Both Raw Garlic as well as Raw White Gourd-flowered have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Raw Garlic has 2.4 times more Manganese and 6.7 times more Selenium than Raw White Gourd-flowered .
• While Raw White Gourd-flowered contains 1.5 times more Calcium, 1.3 times more Iron, 4.7 times more Magnesium, 4 times more Potassium, 6.4 times more Zinc and 17.4 times more Water than Raw Garlic.
• Both Raw Garlic and Raw White Gourd-flowered have similar amounts of Copper and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw White Gourd-flowered contains 2.5 times more Fiber than Raw Garlic.
• Both Raw Garlic and Raw White Gourd-flowered have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Raw Garlic as well as Raw White Gourd-flowered have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.