Comparing Nutrients in 300 calories Boiled Dishcloth Gourd with Salt VS Boiled Garden Cress with Salt

Weight per 300 calories

• Boiled Dishcloth Gourd with Salt: 556g
• Boiled Garden Cress with Salt: 1304g

Boiled Dishcloth Gourd with Salt has 2.3 times more energy per 100g than Boiled Garden Cress with Salt. It has low energy density when compared to other foods. Boiled and Drained Garden Cress with Salt having very low energy density.

Discover which food has more nutrients per 300 calories - Boiled Dishcloth Gourd with Salt or Boiled Garden Cress with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Dishcloth Gourd with Salt	4%	5%	91%
Boiled Garden Cress with Salt	27%	19%	54%

Macro Nutrients

	Boiled Dishcloth Gourd with Salt	Boiled Garden Cress with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.95% 1.9g	8.07% 7.83g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	0.82% 0.26g	32g per day for Men 19-50 years
Omega 3	NA	53% 0.85g	1.6g per day for Men 19-50 years
Omega 6	4.84% 0.82g	9.97% 1.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58.8% 76.4g	38% 49.6g	130g per day for Men 19-50 years
Sugars	39.6% 28.7g	56% 40.6g	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	42.4% 16g	24% 9.13g	38g per day for Men 19-50 years
Protein	6.55% 3.67g	44.3% 24.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Dishcloth Gourd with Salt	Boiled Garden Cress with Salt	Recommended Dietary Allowance
Vitamin A	NA	336% 3026μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.3% 0.26mg	65.2% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	161% 2.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.03% 1.44mg	65.2% 10.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55.7% 2.8mg	42.5% 2.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.3% 0.55mg	158% 2.05mg	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	16.7% 66.7μg	121% 483μg	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	35% 31.7mg	333% 300mg	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	8.9% 1.33mg	43.5% 6.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.87% 9.44μg	4167% 5001μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Dishcloth Gourd with Salt	Boiled Garden Cress with Salt	Recommended Dietary Allowance
Calcium	5% 50mg	79.6% 796mg	1000mg per day for Men 19-50 years
Copper	52.5% 0.47mg	165% 1.5mg	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	25% 2mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	80.7% 339mg	420mg per day for Men 19-50 years
Manganese	54% 1.24mg	211% 4.85mg	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	24.6% 172mg	89.4% 626mg	700mg per day for Men 19-50 years
Potassium	74% 2517mg	135% 4604mg	3400mg per day for Men 19-50 years
Selenium	2.02% 1.1μg	21.3% 11.7μg	55μg per day for Men 19-50 years
Sodium	95% 1428mg	212% 3183mg	1500mg per day for Men 19-50 years
Zinc	8.6% 0.94mg	17.8% 1.96mg	11mg per day for Men 19-50 years
Water	12.7% 468g	32.6% 1207g	3700g per day for Men 19-50 years

Boiled Dishcloth Gourd With Salt VS Boiled Garden Cress With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Dishcloth Gourd with Salt or Boiled Garden Cress with Salt?

Lets compare vitamin content per 300 calories of Boiled Dishcloth Gourd with Salt vs Boiled Garden Cress with Salt:

• 300 calories of Boiled Dishcloth Gourd with Salt have 1.3 times more Vitamin B5 than Boiled Garden Cress with Salt.
• While 300 kcal of Boiled and Drained Garden Cress with Salt contain 3.1 times more Vitamin B1, 8.9 times more Vitamin B2, 7.2 times more Vitamin B3, 3.7 times more Vitamin B6, 7.2 times more Vitamin B9, 9.5 times more Vitamin C, 4.9 times more Vitamin E and 529.5 times more Vitamin K than Boiled and Drained Dishcloth Gourd with Salt.
• Both Boiled and Drained Dishcloth Gourd with Salt as well as Boiled and Drained Garden Cress with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Dishcloth Gourd with Salt vs Boiled Garden Cress with Salt:

• 300 kcal of Boiled and Drained Garden Cress with Salt contain 15.9 times more Calcium, 3.1 times more Copper, 5.2 times more Iron, 3.1 times more Magnesium, 3.9 times more Manganese, 3.6 times more Phosphorus, 1.8 times more Potassium, 10.6 times more Selenium, 2.2 times more Sodium, 2.1 times more Zinc and 2.6 times more Water than Boiled and Drained Dishcloth Gourd with Salt.
• 300 calories of Boiled Dishcloth Gourd with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Dishcloth Gourd with Salt have 1.5 times more Carbohydrate and 1.8 times more Fiber than Boiled Garden Cress with Salt.
• While 300 kcal of Boiled and Drained Garden Cress with Salt contain 4.1 times more Fat, 2.1 times more Omega 6, 1.4 times more Sugars and 6.8 times more Protein than Boiled and Drained Dishcloth Gourd with Salt.
• Both Boiled Dishcloth Gourd with Salt and Boiled Garden Cress with Salt offer comparable quantities of Energy per 300 calories.
• 300 calories of Boiled Dishcloth Gourd with Salt provide inadequate amounts of Omega 6