Comparing Nutrients in 100 grams Dishcloth Gourd VS Boiled Dishcloth Gourd

Macros Ratio

	Protein	Fat	Carbs
Dishcloth Gourd	20%	8%	72%
Boiled Dishcloth Gourd	4%	5%	91%

Macro Nutrients

	Dishcloth Gourd	Boiled Dishcloth Gourd	Recommended Dietary Allowance
Energy	0.69% 20kcal	1.93% 56kcal	2900kcal per day for Men 19-50 years
Fat	0.21% 0.2g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	0.05% 0.016g	0.084% 0.027g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	0.87% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.35% 4.35g	11% 14.3g	130g per day for Men 19-50 years
Sugars	2.8% 2.02g	7.13% 5.17g	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	2.9% 1.1g	7.63% 2.9g	38g per day for Men 19-50 years
Protein	2.14% 1.2g	1.18% 0.66g	56g per day for Men 19-50 years

Vitamins

	Dishcloth Gourd	Boiled Dishcloth Gourd	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.17% 0.05mg	3.83% 0.046mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.6% 0.06mg	3.23% 0.042mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	1.63% 0.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.36% 0.22mg	10% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.3% 0.043mg	7.6% 0.099mg	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	1.75% 7μg	3% 12μg	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	13.3% 12mg	6.33% 5.7mg	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	0.67% 0.1mg	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.58% 0.7μg	1.4% 1.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dishcloth Gourd	Boiled Dishcloth Gourd	Recommended Dietary Allowance
Calcium	2% 20mg	0.9% 9mg	1000mg per day for Men 19-50 years
Copper	3.9% 0.035mg	9.44% 0.085mg	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	4.5% 0.36mg	4.5% 0.36mg	8mg per day for Men 19-50 years
Magnesium	3.33% 14mg	4.76% 20mg	420mg per day for Men 19-50 years
Manganese	4% 0.092mg	9.7% 0.22mg	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	4.57% 32mg	4.43% 31mg	700mg per day for Men 19-50 years
Potassium	4.1% 139mg	13.3% 453mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	1.4% 21mg	1500mg per day for Men 19-50 years
Zinc	0.64% 0.07mg	1.55% 0.17mg	11mg per day for Men 19-50 years
Water	2.54% 94g	2.28% 84.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Dishcloth Gourd vs Boiled Dishcloth Gourd:

• Raw Dishcloth Gourd has 1.4 times more Vitamin B2, 1.5 times more Vitamin B3 and 2.1 times more Vitamin C than Boiled and Drained Dishcloth Gourd.
• While Boiled and Drained Dishcloth Gourd contains 2.3 times more Vitamin B5, 2.3 times more Vitamin B6, 1.7 times more Vitamin B9, 2.4 times more Vitamin E and 2.4 times more Vitamin K than Raw Dishcloth Gourd.
• Both Raw Dishcloth Gourd and Boiled and Drained Dishcloth Gourd have similar amounts of Vitamin B1 per 100 g.
• Both Raw Dishcloth Gourd as well as Boiled and Drained Dishcloth Gourd have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Dishcloth Gourd vs Boiled Dishcloth Gourd:

• Raw Dishcloth Gourd has 2.2 times more Calcium than Boiled and Drained Dishcloth Gourd.
• While Boiled and Drained Dishcloth Gourd contains 2.4 times more Copper, 1.4 times more Magnesium, 2.4 times more Manganese, 3.3 times more Potassium, 7 times more Sodium and 2.4 times more Zinc than Raw Dishcloth Gourd.
• Both Raw Dishcloth Gourd and Boiled and Drained Dishcloth Gourd have similar amounts of Iron, Phosphorus and Water per 100 g.
• Both Raw Dishcloth Gourd as well as Boiled and Drained Dishcloth Gourd have insufficient amounts of Selenium in 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Dishcloth Gourd has 1.8 times more Protein than Boiled and Drained Dishcloth Gourd.
• While Boiled and Drained Dishcloth Gourd contains 2.8 times more Energy, 3.3 times more Carbohydrate, 2.6 times more Sugars and 2.6 times more Fiber than Raw Dishcloth Gourd.
• Both Raw Dishcloth Gourd as well as Boiled and Drained Dishcloth Gourd have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.