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

Weight per 500 calories

• Boiled White Gourd-flowered: 3333g
• Dishcloth Gourd: 2500g

Raw Dishcloth Gourd has 1.3 times more energy per unit of mass than Boiled and Drained White Gourd-flowered , which is very low in comparison to other foods. Boiled White Gourd-flowered having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled White Gourd-flowered	14%	1%	85%
Dishcloth Gourd	20%	8%	72%

Macro Nutrients

	Boiled White Gourd-flowered	Dishcloth Gourd	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.69% 0.67g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	1.76% 0.3g	12.8% 2.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 123g	83.7% 109g	130g per day for Men 19-50 years
Sugars	NA	69.7% 50.5g	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	72.4% 27.5g	38g per day for Men 19-50 years
Protein	35.7% 20g	53.6% 30g	56g per day for Men 19-50 years

Vitamins

	Boiled White Gourd-flowered	Dishcloth Gourd	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	80.6% 0.97mg	104% 1.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56.4% 0.73mg	115% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	81.3% 13mg	62.5% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	96% 4.8mg	109% 5.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	97% 1.27mg	82.7% 1.08mg	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	43.8% 175μg	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	333% 300mg	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	16.7% 2.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	14.6% 17.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled White Gourd-flowered	Dishcloth Gourd	Recommended Dietary Allowance
Calcium	80% 800mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	96% 0.87mg	97% 0.88mg	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	113% 9mg	8mg per day for Men 19-50 years
Magnesium	87.3% 367mg	83.3% 350mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	100% 2.3mg	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	114% 800mg	700mg per day for Men 19-50 years
Potassium	167% 5667mg	102% 3475mg	3400mg per day for Men 19-50 years
Selenium	12% 6.67μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	4.44% 66.7mg	5% 75mg	1500mg per day for Men 19-50 years
Zinc	212% 23.3mg	16% 1.75mg	11mg per day for Men 19-50 years
Water	86% 3177g	63.4% 2346g	3700g per day for Men 19-50 years

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

• Boiled and Drained White Gourd-flowered has 1.3 times more Vitamin B3 than Raw Dishcloth Gourd.
• While Raw Dishcloth Gourd contains 1.3 times more Vitamin B1, 2 times more Vitamin B2 and 1.3 times more Vitamin B9 than Boiled and Drained White Gourd-flowered .
• Both Boiled and Drained White Gourd-flowered and Raw Dishcloth Gourd have similar amounts of Vitamin B5, Vitamin B6 and Vitamin C per 500 kcal.
• Both Boiled and Drained White Gourd-flowered as well as Raw Dishcloth Gourd have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Boiled and Drained White Gourd-flowered has 1.6 times more Calcium, 1.6 times more Potassium, 1.3 times more Selenium, 13.3 times more Zinc and 1.4 times more Water than Raw Dishcloth Gourd.
• While Raw Dishcloth Gourd contains 1.8 times more Phosphorus than Boiled and Drained White Gourd-flowered .
• Both Boiled and Drained White Gourd-flowered and Raw Dishcloth Gourd have similar amounts of Copper, Iron, Magnesium, Manganese and Sodium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained White Gourd-flowered has 1.5 times more Fiber than Raw Dishcloth Gourd.
• While Raw Dishcloth Gourd contains 7.5 times more Fat, 7.3 times more Omega 6 and 1.5 times more Protein than Boiled and Drained White Gourd-flowered .
• Both Boiled and Drained White Gourd-flowered and Raw Dishcloth Gourd have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Boiled and Drained White Gourd-flowered as well as Raw Dishcloth Gourd have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.