Comparing Nutrients in 500 calories Boiled Dishcloth Gourd with Salt VS Dried Butternuts

Weight per 500 calories

• Boiled Dishcloth Gourd with Salt: 926g
• Dried Butternuts: 81.7g

Dried Butternuts have 11.3 times more energy per unit of mass than Boiled and Drained Dishcloth Gourd with Salt, which is very high in comparison to other foods. Boiled Dishcloth Gourd with Salt having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Dishcloth Gourd with Salt	4%	5%	91%
Dried Butternuts	15%	78%	7%

Macro Nutrients

	Boiled Dishcloth Gourd with Salt	Dried Butternuts	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.25% 3.15g	48% 46.6g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	3.33% 1.07g	32g per day for Men 19-50 years
Omega 3	NA	445% 7.12g	1.6g per day for Men 19-50 years
Omega 6	8.06% 1.37g	162% 27.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 127g	7.57% 9.84g	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	10% 3.84g	38g per day for Men 19-50 years
Protein	11% 6.1g	36.3% 20.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Dishcloth Gourd with Salt	Dried Butternuts	Recommended Dietary Allowance
Vitamin A	NA	0.54% 4.9μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35.5% 0.43mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30% 0.39mg	9.3% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	5.34% 0.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	93% 4.64mg	10.3% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	70.5% 0.92mg	35% 0.46mg	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	13.5% 54μg	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	2.9% 2.6mg	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	Dried Butternuts	Recommended Dietary Allowance
Calcium	8.33% 83.3mg	4.33% 43.3mg	1000mg per day for Men 19-50 years
Copper	87.4% 0.79mg	41% 0.37mg	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	41% 3.3mg	8mg per day for Men 19-50 years
Magnesium	44% 185mg	46% 194mg	420mg per day for Men 19-50 years
Manganese	89.8% 2.06mg	233% 5.36mg	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	52% 364mg	700mg per day for Men 19-50 years
Potassium	123% 4194mg	10% 344mg	3400mg per day for Men 19-50 years
Selenium	3.37% 1.85μg	25.5% 14μg	55μg per day for Men 19-50 years
Sodium	159% 2380mg	0.054% 0.82mg	1500mg per day for Men 19-50 years
Zinc	14.3% 1.57mg	23.2% 2.56mg	11mg per day for Men 19-50 years
Water	21% 780g	0.074% 2.73g	3700g per day for Men 19-50 years

Boiled Dishcloth Gourd With Salt VS Dried Butternuts Nutrients Per 500 Kcal

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

Lets compare vitamin content per 500 calories of Boiled Dishcloth Gourd with Salt vs Dried Butternuts:

• 500 calories of Boiled Dishcloth Gourd with Salt have 1.4 times more Vitamin B1, 3.2 times more Vitamin B2, 2.8 times more Vitamin B3, 9 times more Vitamin B5, 2 times more Vitamin B6, 2.1 times more Vitamin B9 and 20.2 times more Vitamin C than Dried Butternuts.
• 500 calories of Dried Butternuts have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin C
• Both Boiled and Drained Dishcloth Gourd with Salt as well as Dried Butternuts have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Dishcloth Gourd with Salt vs Dried Butternuts:

• 500 calories of Boiled Dishcloth Gourd with Salt have 2.1 times more Copper, 12.2 times more Potassium, 2912.7 times more Sodium and 286 times more Water than Dried Butternuts.
• While 500 kcal of Dried Butternuts contain 2.6 times more Manganese, 1.3 times more Phosphorus, 7.6 times more Selenium and 1.6 times more Zinc than Boiled and Drained Dishcloth Gourd with Salt.
• Both Boiled Dishcloth Gourd with Salt and Dried Butternuts contain similar levels of Iron and Magnesium per 500 calories.
• 500 calories of Boiled Dishcloth Gourd with Salt lack sufficient amounts of Selenium
• Both Boiled and Drained Dishcloth Gourd with Salt as well as Dried Butternuts lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Dishcloth Gourd with Salt have 12.9 times more Carbohydrate and 7 times more Fiber than Dried Butternuts.
• While 500 kcal of Dried Butternuts contain 14.8 times more Fat, 20.1 times more Omega 6 and 3.3 times more Protein than Boiled and Drained Dishcloth Gourd with Salt.
• Both Boiled Dishcloth Gourd with Salt and Dried Butternuts offer comparable quantities of Energy per 500 calories.
• 500 calories of Boiled Dishcloth Gourd with Salt provide inadequate amounts of Omega 6
• 500 calories of Dried Butternuts provide inadequate amounts of Carbohydrate