Comparing Nutrients in 500 calories Dishcloth Gourd VS White Gourd-flowered

Weight per 500 calories

• Dishcloth Gourd: 2500g
• White Gourd-flowered: 3571g

Dishcloth Gourd has 1.4 times more energy per 100g than White Gourd-flowered . It has very low energy density when compared to other foods. Raw White Gourd-flowered having very low energy density.

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

Macros Ratio

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

Macro Nutrients

	Dishcloth Gourd	White Gourd-flowered	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	0.22% 0.071g	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	1.9% 0.32g	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	93% 121g	130g per day for Men 19-50 years
Sugars	69.7% 50.5g	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	72.4% 27.5g	47% 18g	38g per day for Men 19-50 years
Protein	53.6% 30g	39.5% 22g	56g per day for Men 19-50 years

Vitamins

	Dishcloth Gourd	White Gourd-flowered	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	104% 1.25mg	86.3% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	115% 1.5mg	60.4% 0.79mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.5% 10mg	71.4% 11.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	109% 5.45mg	109% 5.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	82.7% 1.08mg	110% 1.43mg	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	53.6% 214μg	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	401% 361mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14.6% 17.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dishcloth Gourd	White Gourd-flowered	Recommended Dietary Allowance
Calcium	50% 500mg	93% 929mg	1000mg per day for Men 19-50 years
Copper	97% 0.88mg	103% 0.93mg	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	89.3% 7.14mg	8mg per day for Men 19-50 years
Magnesium	83.3% 350mg	94% 393mg	420mg per day for Men 19-50 years
Manganese	100% 2.3mg	102% 2.36mg	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	114% 800mg	66.3% 464mg	700mg per day for Men 19-50 years
Potassium	102% 3475mg	158% 5357mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	13% 7.14μg	55μg per day for Men 19-50 years
Sodium	5% 75mg	4.76% 71.4mg	1500mg per day for Men 19-50 years
Zinc	16% 1.75mg	227% 25mg	11mg per day for Men 19-50 years
Water	63.4% 2346g	92% 3412g	3700g per day for Men 19-50 years

Dishcloth Gourd VS White Gourd-flowered Nutrients Per 500 Kcal

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

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

• 500 calories of Dishcloth Gourd have 1.2 times more Vitamin B1 and 1.9 times more Vitamin B2 than White Gourd-flowered .
• While 500 kcal of Raw White Gourd-flowered contain 1.3 times more Vitamin B6 than Raw Dishcloth Gourd.
• Both Dishcloth Gourd and White Gourd-flowered provide similar amounts of Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin C per 500 calories.
• Both Raw Dishcloth Gourd as well as Raw White Gourd-flowered have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Dishcloth Gourd have 1.3 times more Iron and 1.7 times more Phosphorus than White Gourd-flowered .
• While 500 kcal of Raw White Gourd-flowered contain 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 Raw Dishcloth Gourd.
• Both Dishcloth Gourd and White Gourd-flowered contain similar levels of Copper, Magnesium and Manganese per 500 calories.
• 500 calories of Dishcloth Gourd lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Dishcloth Gourd have 6.8 times more Omega 6, 1.5 times more Fiber and 1.4 times more Protein than White Gourd-flowered .
• Both Dishcloth Gourd and White Gourd-flowered offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of White Gourd-flowered provide inadequate amounts of Omega 6