Comparing Nutrients in 100 grams White Gourd-flowered VS Garlic

Macros Ratio

	Protein	Fat	Carbs
White Gourd-flowered	15%	1%	84%
Garlic	16%	3%	81%

Macro Nutrients

	White Gourd-flowered	Garlic	Recommended Dietary Allowance
Energy	0.48% 14kcal	5.14% 149kcal	2900kcal per day for Men 19-50 years
Fat	0.021% 0.02g	0.52% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.006% 0.002g	0.28% 0.089g	32g per day for Men 19-50 years
Omega 3	NA	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.053% 0.009g	1.35% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.6% 3.4g	25.4% 33g	130g per day for Men 19-50 years
Sugars	NA	1.38% 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	1.3% 0.5g	5.53% 2.1g	38g per day for Men 19-50 years
Protein	1.1% 0.62g	11.4% 6.36g	56g per day for Men 19-50 years

Vitamins

	White Gourd-flowered	Garlic	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.4% 0.029mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.7% 0.022mg	8.46% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2% 0.32mg	4.38% 0.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.04% 0.15mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.08% 0.04mg	95% 1.24mg	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	1.5% 6μg	0.75% 3μg	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	11.2% 10mg	34.7% 31mg	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	0.53% 0.08mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.4% 1.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Gourd-flowered	Garlic	Recommended Dietary Allowance
Calcium	2.6% 26mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	2.9% 0.026mg	33.2% 0.3mg	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	2.5% 0.2mg	21.3% 1.7mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	5.95% 25mg	420mg per day for Men 19-50 years
Manganese	2.87% 0.066mg	72.7% 1.67mg	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	22% 153mg	700mg per day for Men 19-50 years
Potassium	4.4% 150mg	11.8% 401mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	26% 14μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	10.5% 1.16mg	11mg per day for Men 19-50 years
Water	2.6% 96g	1.6% 58.6g	3700g per day for Men 19-50 years

Nutrient Comparison: White Gourd-flowered VS Garlic per 100 g

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

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

• 100 g of Raw Garlic contain 6.9 times more Vitamin B1, 5 times more Vitamin B2, 2.2 times more Vitamin B3, 3.9 times more Vitamin B5, 30.9 times more Vitamin B6 and 3.1 times more Vitamin C than Raw White Gourd-flowered .
• 100 grams of White Gourd-flowered have insufficient amounts of Vitamin B2
• Both Raw White Gourd-flowered as well as Raw Garlic have insufficient amounts of Vitamin B9, Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of White Gourd-flowered have 1.6 times more Water than Garlic.
• While 100 g of Raw Garlic contain 7 times more Calcium, 11.5 times more Copper, 8.5 times more Iron, 2.3 times more Magnesium, 25.3 times more Manganese, 11.8 times more Phosphorus, 2.7 times more Potassium, 71 times more Selenium and 1.7 times more Zinc than Raw White Gourd-flowered .
• 100 grams of White Gourd-flowered lack sufficient amounts of Phosphorus and Selenium

Comparison of macro-nutrients per 100 grams:

• 100 g of Raw Garlic contain 10.6 times more Energy, 9.8 times more Carbohydrate, 4.2 times more Fiber and 10.3 times more Protein than Raw White Gourd-flowered .
• 100 grams of White Gourd-flowered provide inadequate amounts of Energy, Fiber and Protein
• Both Raw White Gourd-flowered as well as Raw Garlic provide inadequate amounts of Omega 6 in 100 grams.