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

Weight per 300 calories

• Dishcloth Gourd: 1500g
• Boiled White Gourd-flowered: 2000g

Dishcloth Gourd has 1.3 times more energy per 100g than Boiled White Gourd-flowered . It has very low energy density when compared to other foods. Boiled and Drained White Gourd-flowered having very low energy density.

Discover which food has more nutrients per 300 calories - Dishcloth Gourd or Boiled White Gourd-flowered ?

Macros Ratio

	Protein	Fat	Carbs
Dishcloth Gourd	20%	8%	72%
Boiled White Gourd-flowered	14%	1%	85%

Macro Nutrients

	Dishcloth Gourd	Boiled White Gourd-flowered	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.75% 0.24g	0.13% 0.04g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	7.68% 1.3g	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	50% 65.3g	56.8% 73.8g	130g per day for Men 19-50 years
Sugars	41.8% 30.3g	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	43.4% 16.5g	63% 24g	38g per day for Men 19-50 years
Protein	32% 18g	21.4% 12g	56g per day for Men 19-50 years

Vitamins

	Dishcloth Gourd	Boiled White Gourd-flowered	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62.5% 0.75mg	48.3% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.2% 0.9mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.5% 6mg	48.8% 7.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	65.4% 3.27mg	57.6% 2.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49.6% 0.65mg	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	26.3% 105μg	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	200% 180mg	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	10% 1.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.75% 10.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dishcloth Gourd	Boiled White Gourd-flowered	Recommended Dietary Allowance
Calcium	30% 300mg	48% 480mg	1000mg per day for Men 19-50 years
Copper	58.3% 0.53mg	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	67.5% 5.4mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	60% 1.38mg	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	68.6% 480mg	37% 260mg	700mg per day for Men 19-50 years
Potassium	61.3% 2085mg	100% 3400mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	3% 45mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	9.55% 1.05mg	127% 14mg	11mg per day for Men 19-50 years
Water	38% 1408g	51.5% 1906g	3700g per day for Men 19-50 years

Dishcloth Gourd VS Boiled White Gourd-flowered Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Dishcloth Gourd or Boiled White Gourd-flowered ?

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

• 300 calories of Dishcloth Gourd have 1.3 times more Vitamin B1, 2 times more Vitamin B2 and 1.3 times more Vitamin B9 than Boiled White Gourd-flowered .
• While 300 kcal of Boiled and Drained White Gourd-flowered contain 1.3 times more Vitamin B3 than Raw Dishcloth Gourd.
• Both Dishcloth Gourd and Boiled White Gourd-flowered provide similar amounts of Vitamin B5, Vitamin B6 and Vitamin C per 300 calories.
• Both Raw Dishcloth Gourd as well as Boiled and Drained White Gourd-flowered have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Dishcloth Gourd have 1.8 times more Phosphorus than Boiled White Gourd-flowered .
• While 300 kcal of Boiled and Drained White Gourd-flowered contain 1.6 times more Calcium, 1.6 times more Potassium, 1.3 times more Selenium, 13.3 times more Zinc and 1.4 times more Water than Raw Dishcloth Gourd.
• Both Dishcloth Gourd and Boiled White Gourd-flowered contain similar levels of Copper, Iron, Magnesium and Manganese per 300 calories.
• 300 calories of Dishcloth Gourd lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Dishcloth Gourd have 7.3 times more Omega 6 and 1.5 times more Protein than Boiled White Gourd-flowered .
• While 300 kcal of Boiled and Drained White Gourd-flowered contain 1.5 times more Fiber than Raw Dishcloth Gourd.
• Both Dishcloth Gourd and Boiled White Gourd-flowered offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Boiled White Gourd-flowered provide inadequate amounts of Omega 6