Comparing Nutrients in 500 calories Boiled Dishcloth Gourd with Salt VS Boiled White Gourd-flowered with Salt

Weight per 500 calories

• Boiled Dishcloth Gourd with Salt: 926g
• Boiled White Gourd-flowered with Salt: 3846g

Boiled Dishcloth Gourd with Salt has 4.2 times more energy per 100g than Boiled White Gourd-flowered with Salt. It has low energy density when compared to other foods. Boiled and Drained White Gourd-flowered with Salt having very low energy density.

Discover which food has more nutrients per 500 calories - Boiled Dishcloth Gourd with Salt or Boiled White Gourd-flowered with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Dishcloth Gourd with Salt	4%	5%	91%
Boiled White Gourd-flowered with Salt	16%	1%	83%

Macro Nutrients

	Boiled Dishcloth Gourd with Salt	Boiled White Gourd-flowered with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.25% 3.15g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	8.06% 1.37g	2.04% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 127g	92% 119g	130g per day for Men 19-50 years
Sugars	66% 48g	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	70.7% 27g	121% 46g	38g per day for Men 19-50 years
Protein	11% 6.1g	41.2% 23g	56g per day for Men 19-50 years

Vitamins

	Boiled Dishcloth Gourd with Salt	Boiled White Gourd-flowered with Salt	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35.5% 0.43mg	93% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30% 0.39mg	65% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	94% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	93% 4.64mg	111% 5.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	70.5% 0.92mg	112% 1.46mg	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	27.8% 111μg	38.5% 154μg	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	58.6% 52.8mg	363% 327mg	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	15% 2.22mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Dishcloth Gourd with Salt	Boiled White Gourd-flowered with Salt	Recommended Dietary Allowance
Calcium	8.33% 83.3mg	92% 923mg	1000mg per day for Men 19-50 years
Copper	87.4% 0.79mg	111% 1mg	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	41.7% 3.33mg	120% 9.6mg	8mg per day for Men 19-50 years
Magnesium	44% 185mg	101% 423mg	420mg per day for Men 19-50 years
Manganese	89.8% 2.06mg	110% 2.54mg	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	41% 287mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	123% 4194mg	192% 6538mg	3400mg per day for Men 19-50 years
Selenium	3.37% 1.85μg	14% 7.7μg	55μg per day for Men 19-50 years
Sodium	159% 2380mg	610% 9154mg	1500mg per day for Men 19-50 years
Zinc	14.3% 1.57mg	245% 27mg	11mg per day for Men 19-50 years
Water	21% 780g	99% 3666g	3700g per day for Men 19-50 years

Boiled Dishcloth Gourd With Salt VS Boiled White Gourd-flowered With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Dishcloth Gourd with Salt or Boiled White Gourd-flowered with Salt?

Lets compare vitamin content per 500 calories of Boiled Dishcloth Gourd with Salt vs Boiled White Gourd-flowered with Salt:

• 500 kcal of Boiled and Drained White Gourd-flowered with Salt contain 2.6 times more Vitamin B1, 2.2 times more Vitamin B2, 6.2 times more Vitamin B3, 1.6 times more Vitamin B6, 1.4 times more Vitamin B9 and 6.2 times more Vitamin C than Boiled and Drained Dishcloth Gourd with Salt.
• Both Boiled Dishcloth Gourd with Salt and Boiled White Gourd-flowered with Salt provide similar amounts of Vitamin B5 per 500 calories.
• Both Boiled and Drained Dishcloth Gourd with Salt as well as Boiled and Drained White Gourd-flowered with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Dishcloth Gourd with Salt vs Boiled White Gourd-flowered with Salt:

• 500 kcal of Boiled and Drained White Gourd-flowered with Salt contain 11.1 times more Calcium, 1.3 times more Copper, 2.9 times more Iron, 2.3 times more Magnesium, 1.7 times more Phosphorus, 1.6 times more Potassium, 4.2 times more Selenium, 3.8 times more Sodium, 17.1 times more Zinc and 4.7 times more Water than Boiled and Drained Dishcloth Gourd with Salt.
• Both Boiled Dishcloth Gourd with Salt and Boiled White Gourd-flowered with Salt contain similar levels of Manganese per 500 calories.
• 500 calories of Boiled Dishcloth Gourd with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Boiled and Drained White Gourd-flowered with Salt contain 1.7 times more Fiber and 3.8 times more Protein than Boiled and Drained Dishcloth Gourd with Salt.
• Both Boiled Dishcloth Gourd with Salt and Boiled White Gourd-flowered with Salt offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Boiled and Drained Dishcloth Gourd with Salt as well as Boiled and Drained White Gourd-flowered with Salt provide inadequate amounts of Omega 6 in 500 calories.