Comparing Nutrients in 7 ounces Dishcloth Gourd VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Dishcloth Gourd	20%	8%	72%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Dishcloth Gourd	Dried Beechnuts	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	39.4% 1143kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	0.099% 0.032g	35.5% 11.3g	32g per day for Men 19-50 years
Omega 3	NA	211% 3.37g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	215% 36.5g	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	51% 66.5g	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	NA	38g per day for Men 19-50 years
Protein	4.25% 2.4g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Dishcloth Gourd	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	50.3% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	56.6% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.65% 0.43mg	36.7% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.56% 0.085mg	104% 1.36mg	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	56% 224μg	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	34% 30.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	Dried Beechnuts	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	7.7% 0.069mg	148% 1.33mg	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	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	7.94% 0.18mg	116% 2.66mg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	8.1% 276mg	59.4% 2018mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	NA	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	1.26% 0.14mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	5.03% 186g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Dishcloth Gourd VS Dried Beechnuts per 7 oz

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

Lets compare vitamin content per 7 ounces of Dishcloth Gourd vs Dried Beechnuts:

• 7 oz of Dried Beechnuts contain 6.1 times more Vitamin B1, 6.2 times more Vitamin B2, 2.2 times more Vitamin B3, 4.2 times more Vitamin B5, 15.9 times more Vitamin B6, 16.1 times more Vitamin B9 and 1.3 times more Vitamin C than Raw Dishcloth Gourd.
• 7 ounces of Dishcloth Gourd have insufficient amounts of Vitamin B9
• Both Raw Dishcloth Gourd as well as Dried Beechnuts have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Dishcloth Gourd vs Dried Beechnuts:

• 7 ounces of Dishcloth Gourd have 20 times more Calcium, more Magnesium, more Phosphorus and 14.2 times more Water than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 19.1 times more Copper, 6.8 times more Iron, 14.6 times more Manganese, 7.3 times more Potassium, 12.7 times more Sodium and 5.1 times more Zinc than Raw Dishcloth Gourd.
• 7 ounces of Dishcloth Gourd lack sufficient amounts of Zinc
• 7 ounces of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dried Beechnuts contain 28.8 times more Energy, 250 times more Fat, 357.4 times more Saturated Fat, 211.4 times more Omega 6, 7.7 times more Carbohydrate and 5.2 times more Protein than Raw Dishcloth Gourd.
• 7 ounces of Dishcloth Gourd provide inadequate amounts of Energy and Omega 6

Frequently Asked Questions about Dishcloth Gourd VS Dried Beechnuts

What are the health benefits of Dishcloth Gourd compared to Dried Beechnuts?

Dishcloth gourd, also known as luffa, is a low-calorie vegetable rich in vitamins and minerals like vitamin C, potassium, and dietary fiber. It can support digestive health, boost immunity, and promote healthy skin. Dried beech nuts, on the other hand, are high in protein, healthy fats, and antioxidants. They can help with heart health, weight management, and provide essential nutrients. Both can be beneficial in a balanced vegan diet, but it's important to consume a variety of plant-based foods for optimal health.

Can I lose weight easier by eating more Dishcloth Gourd or Dried Beechnuts?

Both Dishcloth Gourd and Dried Beechnuts can be part of a healthy vegan diet, but weight loss ultimately comes down to creating a calorie deficit. It's important to focus on overall calorie intake, portion sizes, and the quality of your food choices. Incorporating a variety of nutrient-dense whole foods, along with regular physical activity, is key for successful and sustainable weight loss.

Should I eat more Dishcloth Gourd or more Dried Beechnuts to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming a variety of plant-based protein sources. Dishcloth gourd is a good source of plant-based protein, but dried beech nuts are higher in protein content. Including a mix of both in your diet can help you meet your protein needs for muscle growth. Additionally, incorporating other plant-based protein sources such as legumes, tofu, tempeh, nuts, seeds, and whole grains can also support muscle development.

What is the environmental impact of producing Dishcloth Gourd compared to Dried Beechnuts?

Dishcloth Gourd, also known as Luffa, is a more sustainable option compared to Dried Beechnuts in terms of environmental impact. Luffa plants require less water, land, and resources to grow compared to Beechnut trees. Additionally, Luffa plants can be grown and harvested multiple times in a year, making them a more efficient and eco-friendly choice.