Comparing Nutrients in 7 ounces White Gourd-flowered VS Jerusalem-artichokes

Macros Ratio

	Protein	Fat	Carbs
White Gourd-flowered	15%	1%	84%
Jerusalem-artichokes	10%	0%	90%

Macro Nutrients

	White Gourd-flowered	Jerusalem-artichokes	Recommended Dietary Allowance
Energy	0.96% 27.8kcal	5% 145kcal	2900kcal per day for Men 19-50 years
Fat	0.041% 0.04g	0.02% 0.02g	97g per day for Men 19-50 years
Saturated Fat	0.012% 0.004g	0% 0g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	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	5.17% 6.73g	26.6% 34.6g	130g per day for Men 19-50 years
Sugars	NA	26.3% 19g	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	2.6% 0.99g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	2.2% 1.23g	7.1% 3.97g	56g per day for Men 19-50 years

Vitamins

	White Gourd-flowered	Jerusalem-artichokes	Recommended Dietary Allowance
Vitamin A	NA	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.8% 0.058mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.36% 0.044mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.97% 0.64mg	16% 2.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.03% 0.3mg	15.8% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	11.8% 0.15mg	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	2.98% 12μg	6.45% 25.8μg	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	22.3% 20mg	8.8% 7.94mg	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	2.5% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Gourd-flowered	Jerusalem-artichokes	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	5.73% 0.052mg	31% 0.28mg	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	4.96% 0.4mg	84.3% 6.75mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	8.03% 33.7mg	420mg per day for Men 19-50 years
Manganese	5.7% 0.13mg	5.18% 0.12mg	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	22% 155mg	700mg per day for Men 19-50 years
Potassium	8.75% 298mg	25% 851mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	5.12% 190g	4.2% 155g	3700g per day for Men 19-50 years

Nutrient Comparison: White Gourd-flowered VS Jerusalem-artichokes per 7 oz

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

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

• 7 ounces of White Gourd-flowered have 2.5 times more Vitamin C than Jerusalem-artichokes.
• While 7 oz of Raw Jerusalem-artichokes contain 6.9 times more Vitamin B1, 2.7 times more Vitamin B2, 4.1 times more Vitamin B3, 2.6 times more Vitamin B5, 1.9 times more Vitamin B6 and 2.2 times more Vitamin B9 than Raw White Gourd-flowered .
• 7 ounces of White Gourd-flowered have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Raw White Gourd-flowered as well as Raw Jerusalem-artichokes have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of White Gourd-flowered have 1.9 times more Calcium, 5.8 times more Zinc and 1.2 times more Water than Jerusalem-artichokes.
• While 7 oz of Raw Jerusalem-artichokes contain 5.4 times more Copper, 17 times more Iron, 1.5 times more Magnesium, 6 times more Phosphorus and 2.9 times more Potassium than Raw White Gourd-flowered .
• Both White Gourd-flowered and Jerusalem-artichokes contain similar levels of Manganese per seven ounces.
• 7 ounces of White Gourd-flowered lack sufficient amounts of Phosphorus
• 7 ounces of Jerusalem-artichokes lack sufficient amounts of Calcium and Zinc
• Both Raw White Gourd-flowered as well as Raw Jerusalem-artichokes lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Jerusalem-artichokes contain 5.2 times more Energy, 5.1 times more Carbohydrate, 3.2 times more Fiber and 3.2 times more Protein than Raw White Gourd-flowered .
• 7 ounces of White Gourd-flowered provide inadequate amounts of Energy, Fiber and Protein
• Both Raw White Gourd-flowered as well as Raw Jerusalem-artichokes provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about White Gourd-flowered VS Jerusalem-artichokes

What are the health benefits of White Gourd-flowered compared to Jerusalem-artichokes?

Both White Gourd-flowered and Jerusalem artichokes are nutritious vegetables with health benefits. White Gourd-flowered, also known as winter melon, is low in calories and high in fiber, vitamins, and minerals. It can aid in digestion, support weight loss, and boost immunity due to its nutrient content. On the other hand, Jerusalem artichokes are a good source of inulin, a type of prebiotic fiber that supports gut health and may help regulate blood sugar levels. They also provide vitamins and minerals like potassium and iron. In summary, both vegetables offer unique health benefits, and incorporating a variety of plant-based foods like White Gourd-flowered and Jerusalem artichokes into your diet can contribute to overall health and well-being.

Can I lose weight easier by eating more White Gourd-flowered or Jerusalem-artichokes?

Both white gourd-flowered and Jerusalem artichokes are low in calories and high in fiber, which can help with weight loss by promoting feelings of fullness and aiding in digestion. However, the key to weight loss is creating a calorie deficit, so it's important to focus on overall dietary patterns and portion sizes rather than specific foods. Incorporating a variety of fruits, vegetables, whole grains, and plant-based proteins into your diet can support weight loss in a healthy and sustainable way.

Should I eat more White Gourd-flowered or more Jerusalem-artichokes to gain more muscles while training consistently?

Both White Gourd-flowered and Jerusalem artichokes are nutritious vegetables that can support muscle growth when included in a balanced diet. However, for muscle-building purposes, Jerusalem artichokes may be more beneficial as they are a good source of carbohydrates which provide energy for workouts, as well as potassium and iron which are important for muscle function and recovery. Additionally, Jerusalem artichokes contain inulin, a type of prebiotic fiber that can support gut health and nutrient absorption. Incorporating a variety of plant-based foods, including both White Gourd-flowered and Jerusalem artichokes, along with an adequate intake of protein from sources like legumes, nuts, seeds, and whole grains, can help support muscle growth and overall health.

What is the environmental impact of producing White Gourd-flowered compared to Jerusalem-artichokes?

Both White Gourd-flowered and Jerusalem-artichokes are low-impact crops that require minimal resources to grow. They are both environmentally friendly options compared to many other crops. However, Jerusalem-artichokes tend to be more sustainable due to their ability to grow in a wider range of climates and soil conditions, requiring less water and fertilizer. Additionally, Jerusalem-artichokes have a higher yield per acre compared to White Gourd-flowered, making them a more efficient option in terms of land use.