Comparing Nutrients in 7 ounces Dishcloth Gourd VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Dishcloth Gourd	20%	8%	72%
Potato Skin	17%	1%	82%

Macro Nutrients

	Dishcloth Gourd	Potato Skin	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.099% 0.032g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	NA	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	0.37% 0.064g	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	19% 24.7g	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	13% 4.96g	38g per day for Men 19-50 years
Protein	4.25% 2.4g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Dishcloth Gourd	Potato Skin	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	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.65% 0.43mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.56% 0.085mg	36.5% 0.47mg	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	8.43% 33.7μg	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	25% 22.6mg	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	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	Potato Skin	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	7.7% 0.069mg	93% 0.84mg	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	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	7.94% 0.18mg	52% 1.2mg	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	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	8.1% 276mg	24% 820mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	1.26% 0.14mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	5.03% 186g	4.47% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: Dishcloth Gourd VS Potato Skin per 7 oz

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

Lets compare vitamin content per 7 ounces of Dishcloth Gourd vs Potato Skin:

• 7 ounces of Dishcloth Gourd have 2.4 times more Vitamin B1 and 1.6 times more Vitamin B2 than Potato Skin.
• While 7 oz of Raw Potato Skin contain 2.6 times more Vitamin B3, 1.4 times more Vitamin B5, 5.6 times more Vitamin B6 and 2.4 times more Vitamin B9 than Raw Dishcloth Gourd.
• Both Dishcloth Gourd and Potato Skin provide similar amounts of Vitamin C per seven ounces.
• 7 ounces of Dishcloth Gourd have insufficient amounts of Vitamin B9
• 7 ounces of Potato Skin have insufficient amounts of Vitamin B1
• Both Raw Dishcloth Gourd as well as Raw Potato Skin have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Dishcloth Gourd vs Potato Skin:

• 7 oz of Raw Potato Skin contain 1.5 times more Calcium, 12.1 times more Copper, 9 times more Iron, 1.6 times more Magnesium, 6.5 times more Manganese, 3 times more Potassium and 5 times more Zinc than Raw Dishcloth Gourd.
• Both Dishcloth Gourd and Potato Skin contain similar levels of Phosphorus and Water per seven ounces.
• 7 ounces of Dishcloth Gourd lack sufficient amounts of Zinc
• Both Raw Dishcloth Gourd as well as Raw Potato Skin lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Potato Skin contain 2.9 times more Energy, 2.9 times more Carbohydrate, 2.3 times more Fiber and 2.1 times more Protein than Raw Dishcloth Gourd.
• 7 ounces of Dishcloth Gourd provide inadequate amounts of Energy
• Both Raw Dishcloth Gourd as well as Raw Potato Skin provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Dishcloth Gourd VS Potato Skin

What are the health benefits of Dishcloth Gourd compared to Potato Skin?

Dishcloth gourd, also known as luffa, is a low-calorie vegetable that is high in fiber, vitamins C and A, and minerals like potassium and magnesium. It can help support digestion, boost immunity, and promote healthy skin. On the other hand, potato skin is a good source of fiber, vitamins C and B6, and minerals like potassium and iron. Both are nutritious options, but dishcloth gourd may offer more vitamins and minerals compared to potato skin.

Can I lose weight easier by eating more Dishcloth Gourd or Potato Skin?

Both dishcloth gourd and potato skin can be nutritious additions to a weight loss diet due to their high fiber content, which can help you feel full and satisfied with fewer calories. However, it's important to focus on overall balanced nutrition and portion control for weight loss, rather than relying solely on specific foods. Incorporating a variety of fruits, vegetables, whole grains, and plant-based proteins into your meals can support your weight loss goals while ensuring you're meeting your nutrient needs.

Should I eat more Dishcloth Gourd or more Potato Skin 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. Both Dishcloth Gourd and Potato Skin are nutritious options, but for muscle building, you may want to prioritize foods higher in protein such as legumes, tofu, tempeh, seitan, quinoa, and nuts and seeds. Incorporating these protein-rich plant foods into your diet along with a well-rounded meal plan and regular strength training can support muscle growth and recovery.

What is the environmental impact of producing Dishcloth Gourd compared to Potato Skin?

Dishcloth gourd, also known as luffa, has a lower environmental impact compared to potato skin in terms of water usage, land use, and greenhouse gas emissions. Luffa requires less water and land to grow, and it produces fewer greenhouse gas emissions during cultivation. Additionally, luffa is a renewable resource that can be easily composted at the end of its life cycle.