Comparing Nutrients in 7 ounces Boiled White Gourd-flowered with Salt VS Boiled Garden Cress with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled White Gourd-flowered with Salt	16%	1%	83%
Boiled Garden Cress with Salt	27%	19%	54%

Macro Nutrients

	Boiled White Gourd-flowered with Salt	Boiled Garden Cress with Salt	Recommended Dietary Allowance
Energy	0.89% 25.8kcal	1.57% 45.6kcal	2900kcal per day for Men 19-50 years
Fat	0.041% 0.04g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.012% 0.004g	0.12% 0.04g	32g per day for Men 19-50 years
Omega 3	NA	8.06% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	1.5% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.73% 6.15g	5.8% 7.54g	130g per day for Men 19-50 years
Sugars	NA	8.5% 6.17g	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	6.27% 2.4g	3.66% 1.4g	38g per day for Men 19-50 years
Protein	2.13% 1.2g	6.73% 3.77g	56g per day for Men 19-50 years

Vitamins

	Boiled White Gourd-flowered with Salt	Boiled Garden Cress with Salt	Recommended Dietary Allowance
Vitamin A	NA	51% 460μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.8% 0.058mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.36% 0.044mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.84% 0.77mg	9.92% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.7% 0.29mg	6.47% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.8% 0.075mg	24% 0.31mg	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	2% 7.94μg	18.4% 73.4μg	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	18.7% 17mg	50.7% 45.6mg	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	NA	6.6% 0.99mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	634% 761μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled White Gourd-flowered with Salt	Boiled Garden Cress with Salt	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	5.73% 0.052mg	25% 0.23mg	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	6.2% 0.5mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	5.7% 0.13mg	32% 0.74mg	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	3.7% 25.8mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	9.92% 337mg	20.6% 701mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	31.5% 472mg	32.3% 484mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	2.7% 0.3mg	11mg per day for Men 19-50 years
Water	5.1% 189g	4.96% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled White Gourd-flowered with Salt VS Boiled Garden Cress with Salt per 7 oz

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

Lets compare vitamin content per 7 ounces of Boiled White Gourd-flowered with Salt vs Boiled Garden Cress with Salt:

• 7 oz of Boiled and Drained Garden Cress with Salt contain 2.1 times more Vitamin B1, 7.3 times more Vitamin B2, 2.1 times more Vitamin B3, 4.1 times more Vitamin B6, 9.3 times more Vitamin B9 and 2.7 times more Vitamin C than Boiled and Drained White Gourd-flowered with Salt.
• Both Boiled White Gourd-flowered with Salt and Boiled Garden Cress with Salt provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Boiled White Gourd-flowered with Salt have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Boiled and Drained White Gourd-flowered with Salt as well as Boiled and Drained Garden Cress with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled White Gourd-flowered with Salt vs Boiled Garden Cress with Salt:

• 7 ounces of Boiled White Gourd-flowered with Salt have 4.7 times more Zinc than Boiled Garden Cress with Salt.
• While 7 oz of Boiled and Drained Garden Cress with Salt contain 2.5 times more Calcium, 4.4 times more Copper, 3.2 times more Iron, 2.4 times more Magnesium, 5.6 times more Manganese, 3.7 times more Phosphorus and 2.1 times more Potassium than Boiled and Drained White Gourd-flowered with Salt.
• Both Boiled White Gourd-flowered with Salt and Boiled Garden Cress with Salt contain similar levels of Sodium and Water per seven ounces.
• 7 ounces of Boiled White Gourd-flowered with Salt lack sufficient amounts of Phosphorus
• 7 ounces of Boiled Garden Cress with Salt lack sufficient amounts of Zinc
• Both Boiled and Drained White Gourd-flowered with Salt as well as Boiled and Drained Garden Cress with Salt lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled White Gourd-flowered with Salt have 1.7 times more Fiber than Boiled Garden Cress with Salt.
• While 7 oz of Boiled and Drained Garden Cress with Salt contain 3.2 times more Protein than Boiled and Drained White Gourd-flowered with Salt.
• Both Boiled White Gourd-flowered with Salt and Boiled Garden Cress with Salt offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Boiled White Gourd-flowered with Salt provide inadequate amounts of Protein
• 7 ounces of Boiled Garden Cress with Salt provide inadequate amounts of Fiber
• Both Boiled and Drained White Gourd-flowered with Salt as well as Boiled and Drained Garden Cress with Salt provide inadequate amounts of Energy and Omega 6 in seven ounces.