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

Weight per 500 calories

• White Gourd-flowered: 3571g
• Boiled Dishcloth Gourd: 893g

Boiled and Drained Dishcloth Gourd has 4 times more energy per unit of mass than Raw White Gourd-flowered , which is low in comparison to other foods. White Gourd-flowered having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
White Gourd-flowered	15%	1%	84%
Boiled Dishcloth Gourd	4%	5%	91%

Macro Nutrients

	White Gourd-flowered	Boiled Dishcloth Gourd	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	3.13% 3.04g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	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	1.9% 0.32g	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	93% 121g	98% 128g	130g per day for Men 19-50 years
Sugars	NA	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	47% 18g	68% 26g	38g per day for Men 19-50 years
Protein	39.5% 22g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	White Gourd-flowered	Boiled Dishcloth Gourd	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	86.3% 1.04mg	34.2% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60.4% 0.79mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	71.4% 11.4mg	14.5% 2.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	109% 5.43mg	89.5% 4.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	110% 1.43mg	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	53.6% 214μg	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	401% 361mg	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	NA	14.3% 2.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	12.6% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Gourd-flowered	Boiled Dishcloth Gourd	Recommended Dietary Allowance
Calcium	93% 929mg	8.04% 80.4mg	1000mg per day for Men 19-50 years
Copper	103% 0.93mg	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	89.3% 7.14mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	94% 393mg	42.5% 179mg	420mg per day for Men 19-50 years
Manganese	102% 2.36mg	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	66.3% 464mg	39.5% 277mg	700mg per day for Men 19-50 years
Potassium	158% 5357mg	119% 4045mg	3400mg per day for Men 19-50 years
Selenium	13% 7.14μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	4.76% 71.4mg	12.5% 188mg	1500mg per day for Men 19-50 years
Zinc	227% 25mg	13.8% 1.5mg	11mg per day for Men 19-50 years
Water	92% 3412g	20.3% 753g	3700g per day for Men 19-50 years

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

• Raw White Gourd-flowered has 2.5 times more Vitamin B1, 2.1 times more Vitamin B2, 4.9 times more Vitamin B3, 1.2 times more Vitamin B5, 1.6 times more Vitamin B6, 2 times more Vitamin B9 and 7.1 times more Vitamin C than Boiled and Drained Dishcloth Gourd.
• Both Raw White Gourd-flowered 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 White Gourd-flowered vs Boiled Dishcloth Gourd:

• Raw White Gourd-flowered has 11.6 times more Calcium, 1.2 times more Copper, 2.2 times more Iron, 2.2 times more Magnesium, 1.7 times more Phosphorus, 1.3 times more Potassium, 4 times more Selenium, 16.5 times more Zinc and 4.5 times more Water than Boiled and Drained Dishcloth Gourd.
• While Boiled and Drained Dishcloth Gourd contains 2.6 times more Sodium than Raw White Gourd-flowered .
• Both Raw White Gourd-flowered and Boiled and Drained Dishcloth Gourd have similar amounts of Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw White Gourd-flowered has 3.8 times more Protein than Boiled and Drained Dishcloth Gourd.
• While Boiled and Drained Dishcloth Gourd contains 4.1 times more Omega 6 and 1.5 times more Fiber than Raw White Gourd-flowered .
• Both Raw White Gourd-flowered and Boiled and Drained Dishcloth Gourd have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Raw White Gourd-flowered as well as Boiled and Drained Dishcloth Gourd have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.