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

Macros Ratio

	Protein	Fat	Carbs
Dishcloth Gourd	20%	8%	72%
White Gourd-flowered	15%	1%	84%

Macro Nutrients

	Dishcloth Gourd	White Gourd-flowered	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	0.96% 27.8kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.041% 0.04g	97g per day for Men 19-50 years
Saturated Fat	0.099% 0.032g	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% 0.17g	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	6.64% 8.63g	5.17% 6.73g	130g per day for Men 19-50 years
Sugars	5.53% 4g	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	5.74% 2.2g	2.6% 0.99g	38g per day for Men 19-50 years
Protein	4.25% 2.4g	2.2% 1.23g	56g per day for Men 19-50 years

Vitamins

	Dishcloth Gourd	White Gourd-flowered	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	4.8% 0.058mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	3.36% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	3.97% 0.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.65% 0.43mg	6.03% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.56% 0.085mg	6.1% 0.079mg	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	3.47% 14μg	2.98% 12μg	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	26.5% 24mg	22.3% 20mg	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	1.32% 0.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.16% 1.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dishcloth Gourd	White Gourd-flowered	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	7.7% 0.069mg	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	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	7.94% 0.18mg	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	9.07% 63.5mg	3.7% 25.8mg	700mg per day for Men 19-50 years
Potassium	8.1% 276mg	8.75% 298mg	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	0.4% 5.95mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	1.26% 0.14mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	5.03% 186g	5.12% 190g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Dishcloth Gourd have 1.7 times more Vitamin B1, 2.7 times more Vitamin B2, 1.3 times more Vitamin B3 and 1.4 times more Vitamin B5 than White Gourd-flowered .
• Both Dishcloth Gourd and White Gourd-flowered provide similar amounts of Vitamin B6 and Vitamin C per seven ounces.
• 7 ounces of White Gourd-flowered have insufficient amounts of Vitamin B2
• Both Raw Dishcloth Gourd as well as Raw White Gourd-flowered have insufficient amounts of Vitamin B9, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Dishcloth Gourd have 1.3 times more Copper, 1.8 times more Iron, 1.3 times more Magnesium, 1.4 times more Manganese and 2.5 times more Phosphorus than White Gourd-flowered .
• While 7 oz of Raw White Gourd-flowered contain 1.3 times more Calcium and 10 times more Zinc than Raw Dishcloth Gourd.
• Both Dishcloth Gourd and White Gourd-flowered contain similar levels of Potassium and Water per seven ounces.
• 7 ounces of Dishcloth Gourd lack sufficient amounts of Zinc
• 7 ounces of White Gourd-flowered lack sufficient amounts of Phosphorus
• Both Raw Dishcloth Gourd as well as Raw White Gourd-flowered lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dishcloth Gourd have 1.3 times more Carbohydrate, 2.2 times more Fiber and 1.9 times more Protein than White Gourd-flowered .
• 7 ounces of White Gourd-flowered provide inadequate amounts of Fiber and Protein
• Both Raw Dishcloth Gourd as well as Raw White Gourd-flowered provide inadequate amounts of Energy and Omega 6 in seven ounces.