Comparing Nutrients in 500 calories Garlic VS Boiled White Gourd-flowered

Weight per 500 calories

• Garlic: 336g
• Boiled White Gourd-flowered: 3333g

Garlic has 9.9 times more energy per 100g than Boiled White Gourd-flowered . It has average energy density when compared to other foods. Boiled and Drained White Gourd-flowered having very low energy density.

Which food has more nutrients per 500 calories - Garlic or Boiled White Gourd-flowered ?

Macros Ratio

	Protein	Fat	Carbs
Garlic	16%	3%	81%
Boiled White Gourd-flowered	14%	1%	85%

Macro Nutrients

	Garlic	Boiled White Gourd-flowered	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.68g	0.69% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.93% 0.3g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	NA	1.6g per day for Men 19-50 years
Omega 6	4.52% 0.77g	1.76% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85.3% 111g	95% 123g	130g per day for Men 19-50 years
Sugars	4.63% 3.36g	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	18.5% 7.05g	105% 40g	38g per day for Men 19-50 years
Protein	38% 21.3g	35.7% 20g	56g per day for Men 19-50 years

Vitamins

	Garlic	Boiled 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	56% 0.67mg	80.6% 0.97mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.4% 0.37mg	56.4% 0.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.35mg	81.3% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	96% 4.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	319% 4.14mg	97% 1.27mg	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	2.5% 10μg	33.3% 133μg	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	116% 105mg	315% 283mg	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	1.8% 0.27mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.75% 5.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Garlic	Boiled White Gourd-flowered	Recommended Dietary Allowance
Calcium	60.7% 607mg	80% 800mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	96% 0.87mg	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	71.3% 5.7mg	104% 8.33mg	8mg per day for Men 19-50 years
Magnesium	20% 84mg	87.3% 367mg	420mg per day for Men 19-50 years
Manganese	244% 5.6mg	96% 2.2mg	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	73.3% 513mg	62% 433mg	700mg per day for Men 19-50 years
Potassium	39.6% 1346mg	167% 5667mg	3400mg per day for Men 19-50 years
Selenium	86.6% 47.7μg	12% 6.67μg	55μg per day for Men 19-50 years
Sodium	3.8% 57mg	4.44% 66.7mg	1500mg per day for Men 19-50 years
Zinc	35.4% 3.9mg	212% 23.3mg	11mg per day for Men 19-50 years
Water	5.3% 197g	86% 3177g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Garlic vs Boiled White Gourd-flowered :

• Raw Garlic has 3.3 times more Vitamin B6 than Boiled and Drained White Gourd-flowered .
• While Boiled and Drained White Gourd-flowered contains 1.4 times more Vitamin B1, 2 times more Vitamin B2, 5.5 times more Vitamin B3, 2.4 times more Vitamin B5, 13.2 times more Vitamin B9 and 2.7 times more Vitamin C than Raw Garlic.
• Both Raw Garlic as well as Boiled and Drained White Gourd-flowered have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Garlic vs Boiled White Gourd-flowered :

• Raw Garlic has 2.6 times more Manganese and 7.1 times more Selenium than Boiled and Drained White Gourd-flowered .
• While Boiled and Drained White Gourd-flowered contains 1.3 times more Calcium, 1.5 times more Iron, 4.4 times more Magnesium, 4.2 times more Potassium, 6 times more Zinc and 16.2 times more Water than Raw Garlic.
• Both Raw Garlic and Boiled and Drained White Gourd-flowered have similar amounts of Copper and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained White Gourd-flowered contains 5.7 times more Fiber than Raw Garlic.
• Both Raw Garlic and Boiled and Drained White Gourd-flowered have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Raw Garlic as well as Boiled and Drained White Gourd-flowered have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.