Comparing Nutrients in 100 grams Boiled White Gourd-flowered with Salt VS Boiled Dandelion Greens with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled White Gourd-flowered with Salt	16%	1%	83%
Boiled Dandelion Greens with Salt	21%	14%	65%

Macro Nutrients

	Boiled White Gourd-flowered with Salt	Boiled Dandelion Greens with Salt	Recommended Dietary Allowance
Energy	0.45% 13kcal	1.14% 33kcal	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	NA	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	0.053% 0.009g	NA	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	4.92% 6.4g	130g per day for Men 19-50 years
Sugars	NA	2.23% 1.62g	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	7.63% 2.9g	38g per day for Men 19-50 years
Protein	1.07% 0.6g	3.57% 2g	56g per day for Men 19-50 years

Vitamins

	Boiled White Gourd-flowered with Salt	Boiled Dandelion Greens with Salt	Recommended Dietary Allowance
Vitamin A	NA	80.8% 727μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.4% 0.029mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.7% 0.022mg	13.5% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.44% 0.39mg	3.2% 0.51mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.88% 0.14mg	1.14% 0.057mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.92% 0.038mg	12.3% 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	3.25% 13μg	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	20% 18mg	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	4% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	299% 359μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled White Gourd-flowered with Salt	Boiled Dandelion Greens with Salt	Recommended Dietary Allowance
Calcium	2.4% 24mg	14% 140mg	1000mg per day for Men 19-50 years
Copper	2.9% 0.026mg	12.8% 0.12mg	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	22.5% 1.8mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	5.7% 24mg	420mg per day for Men 19-50 years
Manganese	2.87% 0.066mg	10% 0.23mg	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% 42mg	700mg per day for Men 19-50 years
Potassium	5% 170mg	6.82% 232mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	0.55% 0.3μg	55μg per day for Men 19-50 years
Sodium	16% 238mg	18.7% 280mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	2.55% 0.28mg	11mg per day for Men 19-50 years
Water	2.58% 95g	2.43% 89.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled White Gourd-flowered with Salt VS Boiled Dandelion Greens 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 Dandelion Greens 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 Dandelion Greens with Salt:

• 100 grams of Boiled White Gourd-flowered with Salt have 2.5 times more Vitamin B5 than Boiled Dandelion Greens with Salt.
• While 100 g of Boiled and Drained Dandelion Greens with Salt contain 4.5 times more Vitamin B1, 8 times more Vitamin B2, 1.3 times more Vitamin B3, 4.2 times more Vitamin B6, 3.3 times more Vitamin B9 and 2.1 times more Vitamin C than Boiled and Drained White Gourd-flowered with Salt.
• 100 grams of Boiled White Gourd-flowered with Salt have insufficient amounts of Vitamin B2 and Vitamin B9
• 100 grams of Boiled Dandelion Greens with Salt have insufficient amounts of Vitamin B5
• Both Boiled and Drained White Gourd-flowered with Salt as well as Boiled and Drained Dandelion Greens 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 Dandelion Greens with Salt:

• 100 grams of Boiled White Gourd-flowered with Salt have 2.5 times more Zinc than Boiled Dandelion Greens with Salt.
• While 100 g of Boiled and Drained Dandelion Greens with Salt contain 5.8 times more Calcium, 4.4 times more Copper, 7.2 times more Iron, 2.2 times more Magnesium, 3.5 times more Manganese, 3.2 times more Phosphorus and 1.4 times more Potassium than Boiled and Drained White Gourd-flowered with Salt.
• Both Boiled White Gourd-flowered with Salt and Boiled Dandelion Greens 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
• Both Boiled and Drained White Gourd-flowered with Salt as well as Boiled and Drained Dandelion Greens with Salt lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Boiled and Drained Dandelion Greens with Salt contain 2.1 times more Carbohydrate, 2.4 times more Fiber and 3.3 times more Protein than Boiled and Drained White Gourd-flowered with Salt.
• 100 grams of Boiled White Gourd-flowered with Salt provide inadequate amounts of Protein
• Both Boiled and Drained White Gourd-flowered with Salt as well as Boiled and Drained Dandelion Greens with Salt provide inadequate amounts of Energy in 100 grams.