Comparing Nutrients in 5 ounces Garlic VS Boiled Dishcloth Gourd

Macros Ratio

	Protein	Fat	Carbs
Garlic	16%	3%	81%
Boiled Dishcloth Gourd	4%	5%	91%

Macro Nutrients

	Garlic	Boiled Dishcloth Gourd	Recommended Dietary Allowance
Energy	7.3% 211kcal	2.74% 79.4kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	0.5% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.13g	0.12% 0.038g	32g per day for Men 19-50 years
Omega 3	1.77% 0.028g	NA	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	1.23% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36% 47g	15.6% 20.3g	130g per day for Men 19-50 years
Sugars	1.96% 1.4g	10% 7.33g	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	7.83% 2.98g	11% 4.1g	38g per day for Men 19-50 years
Protein	16% 9g	1.67% 0.94g	56g per day for Men 19-50 years

Vitamins

	Garlic	Boiled Dishcloth Gourd	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.6% 0.28mg	5.43% 0.065mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.16mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	2.3% 0.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.84mg	14.2% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	10.8% 0.14mg	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	1.06% 4.25μg	4.25% 17μg	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	49% 44.2mg	8.98% 8.08mg	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	0.76% 0.11mg	2.27% 0.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Garlic	Boiled Dishcloth Gourd	Recommended Dietary Allowance
Calcium	25.7% 257mg	1.28% 12.8mg	1000mg per day for Men 19-50 years
Copper	47% 0.42mg	13.4% 0.12mg	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	30% 2.4mg	6.38% 0.51mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	6.75% 28.3mg	420mg per day for Men 19-50 years
Manganese	103% 2.37mg	13.7% 0.32mg	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	31% 217mg	6.28% 44mg	700mg per day for Men 19-50 years
Potassium	16.7% 568mg	19% 642mg	3400mg per day for Men 19-50 years
Selenium	36.6% 20μg	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	15% 1.64mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	2.24% 83g	3.23% 119g	3700g per day for Men 19-50 years

Nutrient Comparison: Garlic VS Boiled Dishcloth Gourd per 5 oz

Compare the macro and micronutrient content in 5 oz of Garlic versus 5 oz of Boiled Dishcloth Gourd to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Garlic vs Boiled Dishcloth Gourd:

• 5 ounces of Garlic have 4.3 times more Vitamin B1, 2.6 times more Vitamin B2, 2.7 times more Vitamin B3, 12.5 times more Vitamin B6 and 5.5 times more Vitamin C than Boiled Dishcloth Gourd.
• While 5 oz of Boiled and Drained Dishcloth Gourd contain 4 times more Vitamin B9 than Raw Garlic.
• Both Garlic and Boiled Dishcloth Gourd provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Garlic have insufficient amounts of Vitamin B9
• 5 ounces of Boiled Dishcloth Gourd have insufficient amounts of Vitamin B3
• Both Raw Garlic as well as Boiled and Drained Dishcloth Gourd have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Garlic vs Boiled Dishcloth Gourd:

• 5 ounces of Garlic have 20.1 times more Calcium, 3.5 times more Copper, 4.7 times more Iron, 1.3 times more Magnesium, 7.5 times more Manganese, 4.9 times more Phosphorus, 71 times more Selenium and 6.8 times more Zinc than Boiled Dishcloth Gourd.
• While 5 oz of Boiled and Drained Dishcloth Gourd contain 1.4 times more Water than Raw Garlic.
• Both Garlic and Boiled Dishcloth Gourd contain similar levels of Potassium per five ounces.
• 5 ounces of Boiled Dishcloth Gourd lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Garlic have 2.7 times more Energy, 2.3 times more Carbohydrate and 9.6 times more Protein than Boiled Dishcloth Gourd.
• While 5 oz of Boiled and Drained Dishcloth Gourd contain 5.2 times more Sugars and 1.4 times more Fiber than Raw Garlic.
• 5 ounces of Boiled Dishcloth Gourd provide inadequate amounts of Energy and Protein
• Both Raw Garlic as well as Boiled and Drained Dishcloth Gourd provide inadequate amounts of Omega 6 in five ounces.