Comparing Nutrients in 100 grams 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	0.45% 13kcal	0.79% 23kcal	2900kcal per day for Men 19-50 years
Fat	0.021% 0.02g	0.62% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.006% 0.002g	0.063% 0.02g	32g per day for Men 19-50 years
Omega 3	NA	4.06% 0.065g	1.6g per day for Men 19-50 years
Omega 6	0.053% 0.009g	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.4% 3.1g	2.92% 3.8g	130g per day for Men 19-50 years
Sugars	NA	4.3% 3.1g	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	3.16% 1.2g	1.84% 0.7g	38g per day for Men 19-50 years
Protein	1.07% 0.6g	3.4% 1.9g	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	25.8% 232μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.4% 0.029mg	5% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.7% 0.022mg	12.3% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.44% 0.39mg	5% 0.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.88% 0.14mg	3.26% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.92% 0.038mg	12% 0.16mg	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% 4μg	9.25% 37μg	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	9.44% 8.5mg	25.6% 23mg	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	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	320% 383μg	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	2.4% 24mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	2.9% 0.026mg	12.7% 0.11mg	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	3.13% 0.25mg	10% 0.8mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	6.2% 26mg	420mg per day for Men 19-50 years
Manganese	2.87% 0.066mg	16% 0.37mg	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	1.86% 13mg	6.86% 48mg	700mg per day for Men 19-50 years
Potassium	5% 170mg	10.4% 353mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	16% 238mg	16.3% 244mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	1.36% 0.15mg	11mg per day for Men 19-50 years
Water	2.58% 95g	2.5% 93g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled White Gourd-flowered with Salt VS Boiled Garden Cress with Salt per 100 g

Compare the macro and micronutrient content in 100 g of Boiled White Gourd-flowered with Salt versus 100 g of Boiled Garden Cress with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Boiled White Gourd-flowered with Salt vs Boiled Garden Cress with Salt:

• 100 g 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 100 grams.
• 100 grams 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 100 grams.

Comparing minerals per 100 grams for Boiled White Gourd-flowered with Salt vs Boiled Garden Cress with Salt:

• 100 grams of Boiled White Gourd-flowered with Salt have 4.7 times more Zinc than Boiled Garden Cress with Salt.
• While 100 g 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 100 grams.
• 100 grams of Boiled White Gourd-flowered with Salt lack sufficient amounts of Phosphorus
• 100 grams 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 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled White Gourd-flowered with Salt have 1.7 times more Fiber than Boiled Garden Cress with Salt.
• While 100 g 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 100 grams.
• 100 grams of Boiled White Gourd-flowered with Salt provide inadequate amounts of Protein
• 100 grams 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 100 grams.