Comparing Nutrients in 5 ounces Boiled Dishcloth Gourd VS Jew's Ear

Macros Ratio

	Protein	Fat	Carbs
Boiled Dishcloth Gourd	4%	5%	91%
Jew's Ear	7%	1%	92%

Macro Nutrients

	Boiled Dishcloth Gourd	Jew's Ear	Recommended Dietary Allowance
Energy	2.74% 79.4kcal	1.22% 35.4kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.48g	0.058% 0.057g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.038g	NA	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.6% 20.3g	7.36% 9.57g	130g per day for Men 19-50 years
Sugars	10% 7.33g	NA	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	11% 4.1g	NA	38g per day for Men 19-50 years
Protein	1.67% 0.94g	1.2% 0.68g	56g per day for Men 19-50 years

Vitamins

	Boiled Dishcloth Gourd	Jew's Ear	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.43% 0.065mg	9.57% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	22.2% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.3% 0.37mg	0.62% 0.099mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.2% 0.71mg	56.4% 2.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.8% 0.14mg	9.6% 0.12mg	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	4.25% 17μg	6.73% 27μg	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	8.98% 8.08mg	0.94% 0.85mg	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	2.27% 0.34mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Dishcloth Gourd	Jew's Ear	Recommended Dietary Allowance
Calcium	1.28% 12.8mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	13.4% 0.12mg	70% 0.63mg	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	6.38% 0.51mg	9.92% 0.79mg	8mg per day for Men 19-50 years
Magnesium	6.75% 28.3mg	8.44% 35.4mg	420mg per day for Men 19-50 years
Manganese	13.7% 0.32mg	6.22% 0.14mg	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	6.28% 44mg	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	19% 642mg	1.8% 61mg	3400mg per day for Men 19-50 years
Selenium	0.52% 0.28μg	28.6% 15.7μg	55μg per day for Men 19-50 years
Sodium	2% 29.8mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	8.5% 0.94mg	11mg per day for Men 19-50 years
Water	3.23% 119g	3.55% 131g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Dishcloth Gourd VS Jew's Ear per 5 oz

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

Lets compare vitamin content per 5 ounces of Boiled Dishcloth Gourd vs Jew's Ear:

• 5 ounces of Boiled Dishcloth Gourd have 9.5 times more Vitamin C than Jew's Ear.
• While 5 oz of Raw Jew's Ear contain 1.8 times more Vitamin B1, 4.9 times more Vitamin B2, 4 times more Vitamin B5 and 1.6 times more Vitamin B9 than Boiled and Drained Dishcloth Gourd.
• Both Boiled Dishcloth Gourd and Jew's Ear provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Jew's Ear have insufficient amounts of Vitamin C
• Both Boiled and Drained Dishcloth Gourd as well as Raw Jew's Ear have insufficient amounts of Vitamin B3, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Dishcloth Gourd vs Jew's Ear:

• 5 ounces of Boiled Dishcloth Gourd have 2.2 times more Manganese, 2.2 times more Phosphorus and 10.5 times more Potassium than Jew's Ear.
• While 5 oz of Raw Jew's Ear contain 5.2 times more Copper, 1.6 times more Iron, 55.5 times more Selenium and 3.9 times more Zinc than Boiled and Drained Dishcloth Gourd.
• Both Boiled Dishcloth Gourd and Jew's Ear contain similar levels of Magnesium and Water per five ounces.
• 5 ounces of Boiled Dishcloth Gourd lack sufficient amounts of Selenium and Zinc
• 5 ounces of Jew's Ear lack sufficient amounts of Potassium
• Both Boiled and Drained Dishcloth Gourd as well as Raw Jew's Ear lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Dishcloth Gourd have 2.1 times more Carbohydrate than Jew's Ear.
• Both Boiled and Drained Dishcloth Gourd as well as Raw Jew's Ear provide inadequate amounts of Energy and Protein in five ounces.