Comparing Nutrients in 500 calories Dishcloth Gourd VS Boiled Dishcloth Gourd

Weight per 500 calories

• Dishcloth Gourd: 2500g
• Boiled Dishcloth Gourd: 893g

Boiled and Drained Dishcloth Gourd has 2.8 times more energy per unit of mass than Raw Dishcloth Gourd, which is low in comparison to other foods. Dishcloth Gourd having very low energy density.

Which food has more nutrients per 500 calories - Dishcloth Gourd or Boiled Dishcloth Gourd?

Macros Ratio

	Protein	Fat	Carbs
Dishcloth Gourd	20%	8%	72%
Boiled Dishcloth Gourd	4%	5%	91%

Macro Nutrients

	Dishcloth Gourd	Boiled Dishcloth Gourd	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	3.13% 3.04g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	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	12.8% 2.18g	7.77% 1.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83.7% 109g	98% 128g	130g per day for Men 19-50 years
Sugars	69.7% 50.5g	63.7% 46g	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	72.4% 27.5g	68% 26g	38g per day for Men 19-50 years
Protein	53.6% 30g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Dishcloth Gourd	Boiled Dishcloth Gourd	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	104% 1.25mg	34.2% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	115% 1.5mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.5% 10mg	14.5% 2.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	109% 5.45mg	89.5% 4.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	82.7% 1.08mg	68% 0.88mg	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	43.8% 175μg	26.8% 107μg	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	333% 300mg	56.5% 51mg	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	16.7% 2.5mg	14.3% 2.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14.6% 17.5μg	12.6% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dishcloth Gourd	Boiled Dishcloth Gourd	Recommended Dietary Allowance
Calcium	50% 500mg	8.04% 80.4mg	1000mg per day for Men 19-50 years
Copper	97% 0.88mg	84.3% 0.76mg	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	113% 9mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	83.3% 350mg	42.5% 179mg	420mg per day for Men 19-50 years
Manganese	100% 2.3mg	86.6% 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	114% 800mg	39.5% 277mg	700mg per day for Men 19-50 years
Potassium	102% 3475mg	119% 4045mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	5% 75mg	12.5% 188mg	1500mg per day for Men 19-50 years
Zinc	16% 1.75mg	13.8% 1.5mg	11mg per day for Men 19-50 years
Water	63.4% 2346g	20.3% 753g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Dishcloth Gourd vs Boiled Dishcloth Gourd:

• Raw Dishcloth Gourd has 3 times more Vitamin B1, 4 times more Vitamin B2, 4.3 times more Vitamin B3, 1.2 times more Vitamin B5, 1.2 times more Vitamin B6, 1.6 times more Vitamin B9 and 5.9 times more Vitamin C than Boiled and Drained Dishcloth Gourd.
• Both Raw Dishcloth Gourd and Boiled and Drained Dishcloth Gourd have similar amounts of Vitamin E and Vitamin K per 500 kcal.
• Both Raw Dishcloth Gourd as well as Boiled and Drained Dishcloth Gourd have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Dishcloth Gourd vs Boiled Dishcloth Gourd:

• Raw Dishcloth Gourd has 6.2 times more Calcium, 2.8 times more Iron, 2 times more Magnesium, 2.9 times more Phosphorus, 2.8 times more Selenium and 3.1 times more Water than Boiled and Drained Dishcloth Gourd.
• While Boiled and Drained Dishcloth Gourd contains 2.5 times more Sodium than Raw Dishcloth Gourd.
• Both Raw Dishcloth Gourd and Boiled and Drained Dishcloth Gourd have similar amounts of Copper, Manganese, Potassium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Dishcloth Gourd has 1.6 times more Fat, 1.6 times more Omega 6 and 5.1 times more Protein than Boiled and Drained Dishcloth Gourd.
• Both Raw Dishcloth Gourd and Boiled and Drained Dishcloth Gourd have similar amounts of Energy, Carbohydrate, Sugars and Fiber per 500 kcal.
• Both Raw Dishcloth Gourd as well as Boiled and Drained Dishcloth Gourd have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.