Comparing Nutrients in 5 ounces Dishcloth Gourd VS Boiled White Gourd-flowered

Macros Ratio

	Protein	Fat	Carbs
Dishcloth Gourd	20%	8%	72%
Boiled White Gourd-flowered	14%	1%	85%

Macro Nutrients

	Dishcloth Gourd	Boiled White Gourd-flowered	Recommended Dietary Allowance
Energy	0.98% 28.3kcal	0.73% 21.3kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.029% 0.028g	97g per day for Men 19-50 years
Saturated Fat	0.071% 0.023g	0.009% 0.003g	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	0.075% 0.013g	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	4.02% 5.23g	130g per day for Men 19-50 years
Sugars	3.95% 2.86g	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	4.1% 1.56g	4.48% 1.7g	38g per day for Men 19-50 years
Protein	3.04% 1.7g	1.5% 0.85g	56g per day for Men 19-50 years

Vitamins

	Dishcloth Gourd	Boiled White Gourd-flowered	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	3.43% 0.041mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	2.4% 0.031mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	3.46% 0.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	4.1% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.7% 0.061mg	4.14% 0.054mg	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	1.4% 5.67μg	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	13.4% 12mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 0.99μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dishcloth Gourd	Boiled White Gourd-flowered	Recommended Dietary Allowance
Calcium	2.83% 28.3mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	5.5% 0.05mg	4.1% 0.037mg	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	4.43% 0.35mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	5.67% 0.13mg	4.07% 0.094mg	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	2.63% 18.4mg	700mg per day for Men 19-50 years
Potassium	5.8% 197mg	7.1% 241mg	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	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	9.02% 0.99mg	11mg per day for Men 19-50 years
Water	3.6% 133g	3.65% 135g	3700g per day for Men 19-50 years

Nutrient Comparison: Dishcloth Gourd VS Boiled White Gourd-flowered per 5 oz

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

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

• 5 ounces of Dishcloth Gourd have 1.7 times more Vitamin B1, 2.7 times more Vitamin B2, 1.5 times more Vitamin B5 and 1.4 times more Vitamin C than Boiled White Gourd-flowered .
• Both Dishcloth Gourd and Boiled White Gourd-flowered provide similar amounts of Vitamin B3 and Vitamin B6 per five ounces.
• 5 ounces of Boiled White Gourd-flowered have insufficient amounts of Vitamin B2
• Both Raw Dishcloth Gourd as well as Boiled and Drained White Gourd-flowered have insufficient amounts of Vitamin B9, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Dishcloth Gourd vs Boiled White Gourd-flowered :

• 5 ounces of Dishcloth Gourd have 1.3 times more Copper, 1.4 times more Iron, 1.3 times more Magnesium, 1.4 times more Manganese and 2.5 times more Phosphorus than Boiled White Gourd-flowered .
• While 5 oz of Boiled and Drained White Gourd-flowered contain 10 times more Zinc than Raw Dishcloth Gourd.
• Both Dishcloth Gourd and Boiled White Gourd-flowered contain similar levels of Potassium and Water per five ounces.
• 5 ounces of Dishcloth Gourd lack sufficient amounts of Zinc
• 5 ounces of Boiled White Gourd-flowered lack sufficient amounts of Phosphorus
• Both Raw Dishcloth Gourd as well as Boiled and Drained White Gourd-flowered lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Dishcloth Gourd have 2 times more Protein than Boiled White Gourd-flowered .
• Both Dishcloth Gourd and Boiled White Gourd-flowered offer comparable quantities of Carbohydrate and Fiber per five ounces.
• 5 ounces of Boiled White Gourd-flowered provide inadequate amounts of Protein
• Both Raw Dishcloth Gourd as well as Boiled and Drained White Gourd-flowered provide inadequate amounts of Energy and Omega 6 in five ounces.