Comparing Nutrients in 100 grams Dishcloth Gourd VS Boiled White Gourd-flowered

Macros Ratio

	Protein	Fat	Carbs
Dishcloth Gourd	20%	8%	72%
Boiled White Gourd-flowered	14%	1%	85%

Macro Nutrients

	Dishcloth Gourd	Boiled White Gourd-flowered	Recommended Dietary Allowance
Energy	0.69% 20kcal	0.52% 15kcal	2900kcal per day for Men 19-50 years
Fat	0.21% 0.2g	0.021% 0.02g	97g per day for Men 19-50 years
Saturated Fat	0.05% 0.016g	0.006% 0.002g	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	0.053% 0.009g	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	2.84% 3.7g	130g per day for Men 19-50 years
Sugars	2.8% 2.02g	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	2.9% 1.1g	3.16% 1.2g	38g per day for Men 19-50 years
Protein	2.14% 1.2g	1.07% 0.6g	56g per day for Men 19-50 years

Vitamins

	Dishcloth Gourd	Boiled White Gourd-flowered	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	2.4% 0.029mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.6% 0.06mg	1.7% 0.022mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	2.44% 0.39mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.36% 0.22mg	2.88% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.3% 0.043mg	2.92% 0.038mg	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	1% 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	13.3% 12mg	9.44% 8.5mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.58% 0.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dishcloth Gourd	Boiled White Gourd-flowered	Recommended Dietary Allowance
Calcium	2% 20mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	3.9% 0.035mg	2.9% 0.026mg	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	3.13% 0.25mg	8mg per day for Men 19-50 years
Magnesium	3.33% 14mg	2.6% 11mg	420mg per day for Men 19-50 years
Manganese	4% 0.092mg	2.87% 0.066mg	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	1.86% 13mg	700mg per day for Men 19-50 years
Potassium	4.1% 139mg	5% 170mg	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	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	0.64% 0.07mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	2.54% 94g	2.58% 95g	3700g per day for Men 19-50 years

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

• Raw Dishcloth Gourd has 1.7 times more Vitamin B1, 2.7 times more Vitamin B2, 1.5 times more Vitamin B5, 1.8 times more Vitamin B9 and 1.4 times more Vitamin C than Boiled and Drained White Gourd-flowered .
• Both Raw Dishcloth Gourd and Boiled and Drained White Gourd-flowered have similar amounts of Vitamin B3 and Vitamin B6 per 100 g.
• Both Raw Dishcloth Gourd as well as Boiled and Drained White Gourd-flowered have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Dishcloth Gourd vs Boiled White Gourd-flowered :

• Raw Dishcloth Gourd has 1.3 times more Copper, 1.4 times more Iron, 1.3 times more Magnesium, 1.4 times more Manganese and 2.5 times more Phosphorus than Boiled and Drained White Gourd-flowered .
• While Boiled and Drained White Gourd-flowered contains 10 times more Zinc than Raw Dishcloth Gourd.
• Both Raw Dishcloth Gourd and Boiled and Drained White Gourd-flowered have similar amounts of Calcium, Potassium and Water per 100 g.
• Both Raw Dishcloth Gourd as well as Boiled and Drained White Gourd-flowered have insufficient amounts of Selenium in 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Dishcloth Gourd has 2 times more Protein than Boiled and Drained White Gourd-flowered .
• Both Raw Dishcloth Gourd and Boiled and Drained White Gourd-flowered have similar amounts of Carbohydrate and Fiber per 100 g.
• Both Raw Dishcloth Gourd as well as Boiled and Drained White Gourd-flowered have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.