Comparing Nutrients in 100 calories Dishcloth Gourd VS White Gourd-flowered

Weight per 100 calories

• Dishcloth Gourd: 500g
• White Gourd-flowered: 714g

Dishcloth Gourd has 1.4 times more energy per 100g than White Gourd-flowered . It has very low energy density when compared to other foods. Raw White Gourd-flowered having very low energy density.

Discover which food has more nutrients per 100 calories - Dishcloth Gourd or White Gourd-flowered ?

Macros Ratio

	Protein	Fat	Carbs
Dishcloth Gourd	20%	8%	72%
White Gourd-flowered	15%	1%	84%

Macro Nutrients

	Dishcloth Gourd	White Gourd-flowered	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.08g	0.045% 0.014g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	2.56% 0.44g	0.38% 0.064g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.7% 21.8g	18.6% 24.2g	130g per day for Men 19-50 years
Sugars	14% 10g	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	14.5% 5.5g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	10.7% 6g	7.9% 4.43g	56g per day for Men 19-50 years

Vitamins

	Dishcloth Gourd	White Gourd-flowered	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	17.3% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.5% 2mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.5% 0.22mg	22% 0.29mg	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	8.75% 35μg	10.7% 43μg	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	66.7% 60mg	80% 72mg	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	3.33% 0.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.9% 3.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dishcloth Gourd	White Gourd-flowered	Recommended Dietary Allowance
Calcium	10% 100mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	19.4% 0.18mg	20.6% 0.19mg	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	22.5% 1.8mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	16.7% 70mg	18.7% 78.6mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	20.5% 0.47mg	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	23% 160mg	13.3% 93mg	700mg per day for Men 19-50 years
Potassium	20.4% 695mg	31.5% 1071mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	2.6% 1.43μg	55μg per day for Men 19-50 years
Sodium	1% 15mg	0.95% 14.3mg	1500mg per day for Men 19-50 years
Zinc	3.2% 0.35mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	12.7% 469g	18.4% 682g	3700g per day for Men 19-50 years

Dishcloth Gourd VS White Gourd-flowered Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Dishcloth Gourd or White Gourd-flowered ?

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

• 100 calories of Dishcloth Gourd have 1.2 times more Vitamin B1 and 1.9 times more Vitamin B2 than White Gourd-flowered .
• While 100 kcal of Raw White Gourd-flowered contain 1.3 times more Vitamin B6 than Raw Dishcloth Gourd.
• Both Dishcloth Gourd and White Gourd-flowered provide similar amounts of Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin C per 100 calories.
• Both Raw Dishcloth Gourd as well as Raw White Gourd-flowered have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

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

• 100 calories of Dishcloth Gourd have 1.3 times more Iron and 1.7 times more Phosphorus than White Gourd-flowered .
• While 100 kcal of Raw White Gourd-flowered contain 1.9 times more Calcium, 1.5 times more Potassium, 1.4 times more Selenium, 14.3 times more Zinc and 1.5 times more Water than Raw Dishcloth Gourd.
• Both Dishcloth Gourd and White Gourd-flowered contain similar levels of Copper, Magnesium and Manganese per 100 calories.
• 100 calories of Dishcloth Gourd lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Dishcloth Gourd have 6.8 times more Omega 6, 1.5 times more Fiber and 1.4 times more Protein than White Gourd-flowered .
• Both Dishcloth Gourd and White Gourd-flowered offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of White Gourd-flowered provide inadequate amounts of Omega 6