Comparing Nutrients in 5 ounces Dishcloth Gourd VS Boiled Dishcloth Gourd

Macros Ratio

	Protein	Fat	Carbs
Dishcloth Gourd	20%	8%	72%
Boiled Dishcloth Gourd	4%	5%	91%

Macro Nutrients

	Dishcloth Gourd	Boiled Dishcloth Gourd	Recommended Dietary Allowance
Energy	0.98% 28.3kcal	2.74% 79.4kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.5% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0.071% 0.023g	0.12% 0.038g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	0.73% 0.12g	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	4.74% 6.17g	15.6% 20.3g	130g per day for Men 19-50 years
Sugars	3.95% 2.86g	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	4.1% 1.56g	11% 4.1g	38g per day for Men 19-50 years
Protein	3.04% 1.7g	1.67% 0.94g	56g per day for Men 19-50 years

Vitamins

	Dishcloth Gourd	Boiled Dishcloth Gourd	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	5.43% 0.065mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	2.3% 0.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	14.2% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.7% 0.061mg	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	2.5% 9.92μg	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	19% 17mg	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	0.94% 0.14mg	2.27% 0.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 0.99μg	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dishcloth Gourd	Boiled Dishcloth Gourd	Recommended Dietary Allowance
Calcium	2.83% 28.3mg	1.28% 12.8mg	1000mg per day for Men 19-50 years
Copper	5.5% 0.05mg	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	6.38% 0.51mg	6.38% 0.51mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	6.75% 28.3mg	420mg per day for Men 19-50 years
Manganese	5.67% 0.13mg	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	6.48% 45.4mg	6.28% 44mg	700mg per day for Men 19-50 years
Potassium	5.8% 197mg	19% 642mg	3400mg per day for Men 19-50 years
Selenium	0.52% 0.28μg	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	3.6% 133g	3.23% 119g	3700g per day for Men 19-50 years

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

• Raw Dishcloth Gourd has 1.4 times more Vitamin B2, 1.5 times more Vitamin B3 and 2.1 times more Vitamin C than Boiled and Drained Dishcloth Gourd.
• While Boiled and Drained Dishcloth Gourd contains 2.3 times more Vitamin B5, 2.3 times more Vitamin B6, 1.7 times more Vitamin B9, 2.4 times more Vitamin E and 2.4 times more Vitamin K than Raw Dishcloth Gourd.
• Both Raw Dishcloth Gourd and Boiled and Drained Dishcloth Gourd have similar amounts of Vitamin B1 per 5 oz.
• Both Raw Dishcloth Gourd as well as Boiled and Drained Dishcloth Gourd have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Raw Dishcloth Gourd has 2.2 times more Calcium than Boiled and Drained Dishcloth Gourd.
• While Boiled and Drained Dishcloth Gourd contains 2.4 times more Copper, 1.4 times more Magnesium, 2.4 times more Manganese, 3.3 times more Potassium, 7 times more Sodium and 2.4 times more Zinc than Raw Dishcloth Gourd.
• Both Raw Dishcloth Gourd and Boiled and Drained Dishcloth Gourd have similar amounts of Iron, Phosphorus and Water per 5 oz.
• Both Raw Dishcloth Gourd as well as Boiled and Drained Dishcloth Gourd have insufficient amounts of Selenium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Dishcloth Gourd has 1.8 times more Protein than Boiled and Drained Dishcloth Gourd.
• While Boiled and Drained Dishcloth Gourd contains 2.8 times more Energy, 3.3 times more Carbohydrate, 2.6 times more Sugars and 2.6 times more Fiber than Raw Dishcloth Gourd.
• Both Raw Dishcloth Gourd as well as Boiled and Drained Dishcloth Gourd have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.