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

Weight per 300 calories

• White Gourd-flowered: 2143g
• Dishcloth Gourd: 1500g

Raw Dishcloth Gourd has 1.4 times more energy per unit of mass than Raw White Gourd-flowered , which is very low in comparison to other foods. White Gourd-flowered having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
White Gourd-flowered	15%	1%	84%
Dishcloth Gourd	20%	8%	72%

Macro Nutrients

	White Gourd-flowered	Dishcloth Gourd	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.043g	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	1.13% 0.19g	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% 72.6g	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	28% 10.7g	43.4% 16.5g	38g per day for Men 19-50 years
Protein	23.7% 13.3g	32% 18g	56g per day for Men 19-50 years

Vitamins

	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	51.8% 0.62mg	62.5% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.3% 0.47mg	69.2% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43% 6.86mg	37.5% 6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	65% 3.26mg	65.4% 3.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66% 0.86mg	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	32% 129μg	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	240% 216mg	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

	White Gourd-flowered	Dishcloth Gourd	Recommended Dietary Allowance
Calcium	55.7% 557mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	62% 0.56mg	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	53.6% 4.3mg	67.5% 5.4mg	8mg per day for Men 19-50 years
Magnesium	56% 236mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	61.5% 1.4mg	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	39.8% 279mg	68.6% 480mg	700mg per day for Men 19-50 years
Potassium	95% 3214mg	61.3% 2085mg	3400mg per day for Men 19-50 years
Selenium	7.8% 4.3μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	2.86% 43mg	3% 45mg	1500mg per day for Men 19-50 years
Zinc	136% 15mg	9.55% 1.05mg	11mg per day for Men 19-50 years
Water	55.3% 2047g	38% 1408g	3700g per day for Men 19-50 years

White Gourd-flowered VS Dishcloth Gourd Nutrients Per 300 Kcal

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

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

• 300 calories of White Gourd-flowered have 1.3 times more Vitamin B6, 1.2 times more Vitamin B9 and 1.2 times more Vitamin C than Dishcloth Gourd.
• While 300 kcal of Raw Dishcloth Gourd contain 1.9 times more Vitamin B2 than Raw White Gourd-flowered .
• Both White Gourd-flowered and Dishcloth Gourd provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B5 per 300 calories.
• Both Raw White Gourd-flowered as well as Raw Dishcloth Gourd have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of White Gourd-flowered have 1.9 times more Calcium, 1.5 times more Potassium, 1.4 times more Selenium, 14.3 times more Zinc and 1.5 times more Water than Dishcloth Gourd.
• While 300 kcal of Raw Dishcloth Gourd contain 1.3 times more Iron and 1.7 times more Phosphorus than Raw White Gourd-flowered .
• Both White Gourd-flowered and Dishcloth Gourd contain similar levels of Copper, Magnesium and Manganese per 300 calories.
• 300 calories of Dishcloth Gourd lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Raw Dishcloth Gourd contain 6.8 times more Omega 6, 1.5 times more Fiber and 1.4 times more Protein than Raw White Gourd-flowered .
• Both White Gourd-flowered and Dishcloth Gourd offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of White Gourd-flowered provide inadequate amounts of Omega 6