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

Weight per 500 calories

• Boiled White Gourd-flowered: 3333g
• Cassava: 313g

Raw Cassava has 10.7 times more energy per unit of mass than Boiled and Drained White Gourd-flowered , which is above average in comparison to other foods. Boiled White Gourd-flowered having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled White Gourd-flowered	14%	1%	85%
Cassava	3%	2%	95%

Macro Nutrients

	Boiled White Gourd-flowered	Cassava	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.69% 0.67g	0.9% 0.88g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	NA	3.32% 0.053g	1.6g per day for Men 19-50 years
Omega 6	1.76% 0.3g	0.59% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 123g	91% 119g	130g per day for Men 19-50 years
Sugars	NA	7.33% 5.3g	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	105% 40g	15% 5.63g	38g per day for Men 19-50 years
Protein	35.7% 20g	7.6% 4.25g	56g per day for Men 19-50 years

Vitamins

	Boiled White Gourd-flowered	Cassava	Recommended Dietary Allowance
Vitamin A	NA	0.35% 3.13μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	80.6% 0.97mg	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56.4% 0.73mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	81.3% 13mg	16.7% 2.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	96% 4.8mg	6.7% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	97% 1.27mg	21% 0.28mg	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	33.3% 133μg	21% 84.4μg	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	315% 283mg	71.5% 64.4mg	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	NA	3.96% 0.59mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.95% 5.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled White Gourd-flowered	Cassava	Recommended Dietary Allowance
Calcium	80% 800mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	96% 0.87mg	34.7% 0.31mg	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	104% 8.33mg	10.5% 0.84mg	8mg per day for Men 19-50 years
Magnesium	87.3% 367mg	15.6% 65.6mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	52% 1.2mg	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	62% 433mg	12% 84.4mg	700mg per day for Men 19-50 years
Potassium	167% 5667mg	25% 847mg	3400mg per day for Men 19-50 years
Selenium	12% 6.67μg	3.98% 2.2μg	55μg per day for Men 19-50 years
Sodium	4.44% 66.7mg	2.9% 43.8mg	1500mg per day for Men 19-50 years
Zinc	212% 23.3mg	9.66% 1.06mg	11mg per day for Men 19-50 years
Water	86% 3177g	5.04% 187g	3700g per day for Men 19-50 years

Boiled White Gourd-flowered VS Cassava Nutrients Per 500 Kcal

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

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

• 500 calories of Boiled White Gourd-flowered have 3.6 times more Vitamin B1, 4.9 times more Vitamin B2, 4.9 times more Vitamin B3, 14.4 times more Vitamin B5, 4.6 times more Vitamin B6, 1.6 times more Vitamin B9 and 4.4 times more Vitamin C than Cassava.
• 500 calories of Cassava have insufficient amounts of Vitamin B5
• Both Boiled and Drained White Gourd-flowered as well as Raw Cassava have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Boiled White Gourd-flowered have 16 times more Calcium, 2.8 times more Copper, 9.9 times more Iron, 5.6 times more Magnesium, 1.8 times more Manganese, 5.1 times more Phosphorus, 6.7 times more Potassium, 3 times more Selenium, 22 times more Zinc and 17 times more Water than Cassava.
• 500 calories of Cassava lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled White Gourd-flowered have 7.1 times more Fiber and 4.7 times more Protein than Cassava.
• Both Boiled White Gourd-flowered and Cassava offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Cassava provide inadequate amounts of Protein
• Both Boiled and Drained White Gourd-flowered as well as Raw Cassava provide inadequate amounts of Omega 6 in 500 calories.