Comparing Nutrients in 7 ounces Dishcloth Gourd VS Hyacinth-Young beans

Macros Ratio

	Protein	Fat	Carbs
Dishcloth Gourd	20%	8%	72%
Hyacinth-Young beans	18%	4%	78%

Macro Nutrients

	Dishcloth Gourd	Hyacinth-Young beans	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.099% 0.032g	0.55% 0.17g	32g per day for Men 19-50 years
Omega 3	NA	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	0.012% 0.002g	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	14% 18.2g	130g per day for Men 19-50 years
Sugars	5.53% 4g	11% 8.1g	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	17.2% 6.55g	38g per day for Men 19-50 years
Protein	4.25% 2.4g	7.44% 4.17g	56g per day for Men 19-50 years

Vitamins

	Dishcloth Gourd	Hyacinth-Young beans	Recommended Dietary Allowance
Vitamin A	NA	9.5% 85.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	12.7% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	6.45% 1.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.65% 0.43mg	2.2% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.56% 0.085mg	3.66% 0.048mg	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	30.8% 123μg	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	28.4% 25.6mg	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	6.75% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.16% 1.4μg	30% 36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dishcloth Gourd	Hyacinth-Young beans	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	7.7% 0.069mg	10.4% 0.093mg	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	18.4% 1.47mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	7.94% 0.18mg	17.7% 0.41mg	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	14% 97mg	700mg per day for Men 19-50 years
Potassium	8.1% 276mg	14.7% 500mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	5.4% 2.98μg	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	6.68% 0.73mg	11mg per day for Men 19-50 years
Water	5.03% 186g	4.7% 174g	3700g per day for Men 19-50 years

Nutrient Comparison: Dishcloth Gourd VS Hyacinth-Young beans per 7 oz

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

Lets compare vitamin content per 7 ounces of Dishcloth Gourd vs Hyacinth-Young beans:

• 7 ounces of Dishcloth Gourd have 4 times more Vitamin B5 and 1.8 times more Vitamin B6 than Hyacinth-Young beans.
• While 7 oz of Raw Hyacinth-Young beans contain 1.5 times more Vitamin B1, 1.5 times more Vitamin B2, 1.3 times more Vitamin B3, 8.9 times more Vitamin B9, 5.1 times more Vitamin E and 25.9 times more Vitamin K than Raw Dishcloth Gourd.
• Both Dishcloth Gourd and Hyacinth-Young beans provide similar amounts of Vitamin C per seven ounces.
• 7 ounces of Dishcloth Gourd have insufficient amounts of Vitamin B9, Vitamin E and Vitamin K
• 7 ounces of Hyacinth-Young beans have insufficient amounts of Vitamin B5 and Vitamin B6
• Both Raw Dishcloth Gourd as well as Raw Hyacinth-Young beans have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Dishcloth Gourd vs Hyacinth-Young beans:

• 7 oz of Raw Hyacinth-Young beans contain 2.5 times more Calcium, 1.3 times more Copper, 2.1 times more Iron, 2.9 times more Magnesium, 2.2 times more Manganese, 1.5 times more Phosphorus, 1.8 times more Potassium, 7.5 times more Selenium and 5.3 times more Zinc than Raw Dishcloth Gourd.
• Both Dishcloth Gourd and Hyacinth-Young beans contain similar levels of Water per seven ounces.
• 7 ounces of Dishcloth Gourd lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Hyacinth-Young beans contain 2.1 times more Carbohydrate, 2 times more Sugars, 3 times more Fiber and 1.8 times more Protein than Raw Dishcloth Gourd.
• Both Raw Dishcloth Gourd as well as Raw Hyacinth-Young beans provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Dishcloth Gourd VS Hyacinth-Young beans

What are the health benefits of Dishcloth Gourd compared to Hyacinth-Young beans?

Dishcloth gourd, also known as luffa, is a good source of vitamins C and K, as well as dietary fiber. It can help support a healthy immune system and digestion. Hyacinth beans, on the other hand, are rich in protein, fiber, and essential minerals like iron and magnesium. Both vegetables offer unique health benefits and can be part of a balanced vegan diet.

Can I lose weight easier by eating more Dishcloth Gourd or Hyacinth-Young beans?

Both dishcloth gourd and hyacinth beans are low in calories and high in fiber, making them great choices for weight loss. Incorporating a variety of vegetables and legumes into your diet can help you feel full and satisfied while also providing essential nutrients. Remember, weight loss is ultimately achieved through a combination of a balanced diet and regular physical activity.

Should I eat more Dishcloth Gourd or more Hyacinth-Young beans to gain more muscles while training consistently?

To gain more muscle while training consistently, it is important to focus on consuming a variety of protein-rich plant foods. Both Dishcloth Gourd and Hyacinth-Young beans are good sources of plant-based protein. However, Hyacinth-Young beans are slightly higher in protein content compared to Dishcloth Gourd. Therefore, incorporating more Hyacinth-Young beans into your diet may be beneficial for muscle growth. Additionally, be sure to include other protein sources such as legumes, tofu, tempeh, nuts, seeds, and whole grains to support your muscle-building goals.

What is the environmental impact of producing Dishcloth Gourd compared to Hyacinth-Young beans?

Dishcloth Gourd, also known as Luffa, typically has a lower environmental impact compared to Hyacinth-Young beans. Luffa requires less water, pesticides, and fertilizers to grow, making it a more sustainable option. Additionally, Luffa plants can be grown vertically, maximizing land use efficiency.