Comparing Nutrients in 500 calories White Gourd-flowered VS Garlic

Weight per 500 calories

• White Gourd-flowered: 3571g
• Garlic: 336g

Raw Garlic has 10.6 times more energy per unit of mass than Raw White Gourd-flowered , which is average in comparison to other foods. White Gourd-flowered having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
White Gourd-flowered	15%	1%	84%
Garlic	16%	3%	81%

Macro Nutrients

	White Gourd-flowered	Garlic	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.93% 0.3g	32g per day for Men 19-50 years
Omega 3	NA	4.2% 0.067g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	4.52% 0.77g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	85.3% 111g	130g per day for Men 19-50 years
Sugars	NA	4.63% 3.36g	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	47% 18g	18.5% 7.05g	38g per day for Men 19-50 years
Protein	39.5% 22g	38% 21.3g	56g per day for Men 19-50 years

Vitamins

	White Gourd-flowered	Garlic	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	86.3% 1.04mg	56% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60.4% 0.79mg	28.4% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	71.4% 11.4mg	14.7% 2.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	109% 5.43mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	110% 1.43mg	319% 4.14mg	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	53.6% 214μg	2.5% 10μg	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	401% 361mg	116% 105mg	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	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.75% 5.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Gourd-flowered	Garlic	Recommended Dietary Allowance
Calcium	93% 929mg	60.7% 607mg	1000mg per day for Men 19-50 years
Copper	103% 0.93mg	111% 1mg	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	89.3% 7.14mg	71.3% 5.7mg	8mg per day for Men 19-50 years
Magnesium	94% 393mg	20% 84mg	420mg per day for Men 19-50 years
Manganese	102% 2.36mg	244% 5.6mg	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	66.3% 464mg	73.3% 513mg	700mg per day for Men 19-50 years
Potassium	158% 5357mg	39.6% 1346mg	3400mg per day for Men 19-50 years
Selenium	13% 7.14μg	86.6% 47.7μg	55μg per day for Men 19-50 years
Sodium	4.76% 71.4mg	3.8% 57mg	1500mg per day for Men 19-50 years
Zinc	227% 25mg	35.4% 3.9mg	11mg per day for Men 19-50 years
Water	92% 3412g	5.3% 197g	3700g per day for Men 19-50 years

White Gourd-flowered VS Garlic Nutrients Per 500 Kcal

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

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

• 500 calories of White Gourd-flowered have 1.5 times more Vitamin B1, 2.1 times more Vitamin B2, 4.9 times more Vitamin B3, 2.7 times more Vitamin B5, 21.3 times more Vitamin B9 and 3.4 times more Vitamin C than Garlic.
• While 500 kcal of Raw Garlic contain 2.9 times more Vitamin B6 than Raw White Gourd-flowered .
• 500 calories of Garlic have insufficient amounts of Vitamin B9
• Both Raw White Gourd-flowered as well as Raw Garlic have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of White Gourd-flowered have 1.5 times more Calcium, 1.3 times more Iron, 4.7 times more Magnesium, 4 times more Potassium, 6.4 times more Zinc and 17.4 times more Water than Garlic.
• While 500 kcal of Raw Garlic contain 2.4 times more Manganese and 6.7 times more Selenium than Raw White Gourd-flowered .
• Both White Gourd-flowered and Garlic contain similar levels of Copper and Phosphorus per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of White Gourd-flowered have 2.5 times more Fiber than Garlic.
• Both White Gourd-flowered and Garlic offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• Both Raw White Gourd-flowered as well as Raw Garlic provide inadequate amounts of Omega 6 in 500 calories.