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

Weight per 300 calories

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

Raw Dishcloth Gourd has 1.3 times more energy per unit of mass than Boiled and Drained White Gourd-flowered , which is very low in comparison to other foods. Boiled White Gourd-flowered having very low energy density.

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

Macros Ratio

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

Macro Nutrients

	Boiled White Gourd-flowered	Dishcloth Gourd	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.04g	0.75% 0.24g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	1.06% 0.18g	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	56.8% 73.8g	50% 65.3g	130g per day for Men 19-50 years
Sugars	NA	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	63% 24g	43.4% 16.5g	38g per day for Men 19-50 years
Protein	21.4% 12g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Boiled White Gourd-flowered	Dishcloth Gourd	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.3% 0.58mg	62.5% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	69.2% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48.8% 7.8mg	37.5% 6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	57.6% 2.88mg	65.4% 3.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58.5% 0.76mg	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	20% 80μg	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	189% 170mg	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	NA	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.75% 10.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled White Gourd-flowered	Dishcloth Gourd	Recommended Dietary Allowance
Calcium	48% 480mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	57.8% 0.52mg	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	62.5% 5mg	67.5% 5.4mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	57.4% 1.32mg	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	37% 260mg	68.6% 480mg	700mg per day for Men 19-50 years
Potassium	100% 3400mg	61.3% 2085mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	3% 45mg	1500mg per day for Men 19-50 years
Zinc	127% 14mg	9.55% 1.05mg	11mg per day for Men 19-50 years
Water	51.5% 1906g	38% 1408g	3700g per day for Men 19-50 years

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

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

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

• Boiled and Drained White Gourd-flowered has 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.
• While Raw Dishcloth Gourd contains 1.8 times more Phosphorus than Boiled and Drained White Gourd-flowered .
• Both Boiled and Drained White Gourd-flowered and Raw Dishcloth Gourd have similar amounts of Copper, Iron, Magnesium, Manganese and Sodium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained White Gourd-flowered has 1.5 times more Fiber than Raw Dishcloth Gourd.
• While Raw Dishcloth Gourd contains 7.5 times more Fat, 7.3 times more Omega 6 and 1.5 times more Protein than Boiled and Drained White Gourd-flowered .
• Both Boiled and Drained White Gourd-flowered and Raw Dishcloth Gourd have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Boiled and Drained White Gourd-flowered as well as Raw Dishcloth Gourd have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.