Comparing Nutrients in 7 ounces Boiled Dishcloth Gourd VS Boiled White Gourd-flowered

Macros Ratio

	Protein	Fat	Carbs
Boiled Dishcloth Gourd	4%	5%	91%
Boiled White Gourd-flowered	14%	1%	85%

Macro Nutrients

	Boiled Dishcloth Gourd	Boiled White Gourd-flowered	Recommended Dietary Allowance
Energy	3.83% 111kcal	1.03% 29.8kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	0.041% 0.04g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.054g	0.012% 0.004g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	1.73% 0.29g	0.11% 0.018g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.5g	5.63% 7.32g	130g per day for Men 19-50 years
Sugars	14% 10.3g	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	15% 5.75g	6.27% 2.4g	38g per day for Men 19-50 years
Protein	2.34% 1.3g	2.13% 1.2g	56g per day for Men 19-50 years

Vitamins

	Boiled 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	7.6% 0.091mg	4.8% 0.058mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.4% 0.083mg	3.36% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.22% 0.52mg	4.84% 0.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	5.7% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	5.8% 0.075mg	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	5.95% 24μg	2% 7.94μg	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	12.6% 11.3mg	18.7% 17mg	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	3.18% 0.48mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.8% 3.37μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Dishcloth Gourd	Boiled White Gourd-flowered	Recommended Dietary Allowance
Calcium	1.8% 18mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	18.7% 0.17mg	5.73% 0.052mg	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	8.93% 0.71mg	6.2% 0.5mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	19.2% 0.44mg	5.7% 0.13mg	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	8.8% 61.5mg	3.7% 25.8mg	700mg per day for Men 19-50 years
Potassium	26.4% 899mg	9.92% 337mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	2.78% 41.7mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	4.52% 167g	5.1% 189g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Dishcloth Gourd VS Boiled White Gourd-flowered per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Dishcloth Gourd versus 7 oz of Boiled White Gourd-flowered to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Dishcloth Gourd vs Boiled White Gourd-flowered :

• 7 ounces of Boiled Dishcloth Gourd have 1.6 times more Vitamin B1, 1.9 times more Vitamin B2, 3.5 times more Vitamin B5, 2.6 times more Vitamin B6 and 3 times more Vitamin B9 than Boiled White Gourd-flowered .
• While 7 oz of Boiled and Drained White Gourd-flowered contain 1.5 times more Vitamin B3 and 1.5 times more Vitamin C than Boiled and Drained Dishcloth Gourd.
• 7 ounces of Boiled Dishcloth Gourd have insufficient amounts of Vitamin B3
• 7 ounces of Boiled White Gourd-flowered have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Boiled and Drained Dishcloth Gourd as well as Boiled and Drained White Gourd-flowered have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Dishcloth Gourd vs Boiled White Gourd-flowered :

• 7 ounces of Boiled Dishcloth Gourd have 3.3 times more Copper, 1.4 times more Iron, 1.8 times more Magnesium, 3.4 times more Manganese, 2.4 times more Phosphorus and 2.7 times more Potassium than Boiled White Gourd-flowered .
• While 7 oz of Boiled and Drained White Gourd-flowered contain 2.7 times more Calcium and 4.1 times more Zinc than Boiled and Drained Dishcloth Gourd.
• Both Boiled Dishcloth Gourd and Boiled White Gourd-flowered contain similar levels of Water per seven ounces.
• 7 ounces of Boiled Dishcloth Gourd lack sufficient amounts of Calcium and Zinc
• 7 ounces of Boiled White Gourd-flowered lack sufficient amounts of Phosphorus
• Both Boiled and Drained Dishcloth Gourd as well as Boiled and Drained White Gourd-flowered lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Dishcloth Gourd have 3.9 times more Carbohydrate and 2.4 times more Fiber than Boiled White Gourd-flowered .
• Both Boiled and Drained Dishcloth Gourd as well as Boiled and Drained White Gourd-flowered provide inadequate amounts of Energy, Omega 6 and Protein in seven ounces.