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

Macros Ratio

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

Macro Nutrients

	Boiled White Gourd-flowered	Dishcloth Gourd	Recommended Dietary Allowance
Energy	0.52% 15kcal	0.69% 20kcal	2900kcal per day for Men 19-50 years
Fat	0.021% 0.02g	0.21% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.006% 0.002g	0.05% 0.016g	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	0.51% 0.087g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.84% 3.7g	3.35% 4.35g	130g per day for Men 19-50 years
Sugars	NA	2.8% 2.02g	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	2.9% 1.1g	38g per day for Men 19-50 years
Protein	1.07% 0.6g	2.14% 1.2g	56g per day for Men 19-50 years

Vitamins

	Boiled White Gourd-flowered	Dishcloth Gourd	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.4% 0.029mg	4.17% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.7% 0.022mg	4.6% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.44% 0.39mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.88% 0.14mg	4.36% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.92% 0.038mg	3.3% 0.043mg	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	1.75% 7μg	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	13.3% 12mg	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	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.58% 0.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled White Gourd-flowered	Dishcloth Gourd	Recommended Dietary Allowance
Calcium	2.4% 24mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	2.9% 0.026mg	3.9% 0.035mg	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	4.5% 0.36mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	3.33% 14mg	420mg per day for Men 19-50 years
Manganese	2.87% 0.066mg	4% 0.092mg	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	4.57% 32mg	700mg per day for Men 19-50 years
Potassium	5% 170mg	4.1% 139mg	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	0.13% 2mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	0.64% 0.07mg	11mg per day for Men 19-50 years
Water	2.58% 95g	2.54% 94g	3700g per day for Men 19-50 years

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

• Raw Dishcloth Gourd contains 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 Boiled and Drained White Gourd-flowered and Raw Dishcloth Gourd have similar amounts of Vitamin B3 and Vitamin B6 per 100 g.
• Both Boiled and Drained White Gourd-flowered as well as Raw Dishcloth Gourd have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

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

• Boiled and Drained White Gourd-flowered has 1.2 times more Potassium and 10 times more Zinc than Raw Dishcloth Gourd.
• While Raw Dishcloth Gourd contains 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 .
• Both Boiled and Drained White Gourd-flowered and Raw Dishcloth Gourd have similar amounts of Calcium and Water per 100 g.
• Both Boiled and Drained White Gourd-flowered as well as Raw Dishcloth Gourd have insufficient amounts of Selenium in 100 g.

Comparison of macro-nutrients per 100 grams:

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