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

Weight per 100 calories

• Boiled White Gourd-flowered with Salt: 769g
• Boiled Dandelion Greens with Salt: 303g

Boiled and Drained Dandelion Greens with Salt have 2.5 times more energy per unit of mass than Boiled and Drained White Gourd-flowered with Salt, which is low in comparison to other foods. Boiled White Gourd-flowered with Salt having very low energy density.

Discover which food has more nutrients per 100 calories - Boiled White Gourd-flowered with Salt or 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	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.15g	1.87% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.048% 0.015g	NA	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.3% 24g	15% 19.4g	130g per day for Men 19-50 years
Sugars	NA	6.77% 4.9g	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	24.3% 9.23g	23% 8.8g	38g per day for Men 19-50 years
Protein	8.24% 4.6g	11% 6.06g	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	245% 2203μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.6% 0.22mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	40.8% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.8% 3mg	9.73% 1.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	3.45% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.5% 0.29mg	37.3% 0.48mg	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	7.7% 30.8μg	9.85% 39.4μg	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	72.6% 65.4mg	60.6% 54.5mg	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	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	906% 1088μg	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	18.5% 185mg	42.4% 424mg	1000mg per day for Men 19-50 years
Copper	22.2% 0.2mg	38.7% 0.35mg	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	24% 1.92mg	68% 5.45mg	8mg per day for Men 19-50 years
Magnesium	20% 84.6mg	17.3% 72.7mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	30.3% 0.7mg	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	14.3% 100mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	38.5% 1308mg	20.7% 703mg	3400mg per day for Men 19-50 years
Selenium	2.8% 1.54μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	122% 1831mg	56.6% 848mg	1500mg per day for Men 19-50 years
Zinc	49% 5.4mg	7.7% 0.85mg	11mg per day for Men 19-50 years
Water	20% 733g	7.35% 272g	3700g per day for Men 19-50 years

Boiled White Gourd-flowered With Salt VS Boiled Dandelion Greens With Salt Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Boiled White Gourd-flowered with Salt or Boiled Dandelion Greens with Salt?

Lets compare vitamin content per 100 calories of Boiled White Gourd-flowered with Salt vs Boiled Dandelion Greens with Salt:

• 100 calories of Boiled White Gourd-flowered with Salt have 1.9 times more Vitamin B3 and 6.4 times more Vitamin B5 than Boiled Dandelion Greens with Salt.
• While 100 kcal of Boiled and Drained Dandelion Greens with Salt contain 1.8 times more Vitamin B1, 3.1 times more Vitamin B2, 1.7 times more Vitamin B6 and 1.3 times more Vitamin B9 than Boiled and Drained White Gourd-flowered with Salt.
• Both Boiled White Gourd-flowered with Salt and Boiled Dandelion Greens with Salt provide similar amounts of Vitamin C per 100 calories.
• 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 calories.

Comparing minerals per 100 calories for Boiled White Gourd-flowered with Salt vs Boiled Dandelion Greens with Salt:

• 100 calories of Boiled White Gourd-flowered with Salt have 1.9 times more Potassium, 1.7 times more Selenium, 2.2 times more Sodium, 6.3 times more Zinc and 2.7 times more Water than Boiled Dandelion Greens with Salt.
• While 100 kcal of Boiled and Drained Dandelion Greens with Salt contain 2.3 times more Calcium, 1.7 times more Copper, 2.8 times more Iron, 1.4 times more Manganese and 1.3 times more Phosphorus 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 Magnesium per 100 calories.
• 100 calories of Boiled Dandelion Greens with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Boiled White Gourd-flowered with Salt have 1.2 times more Carbohydrate than Boiled Dandelion Greens with Salt.
• While 100 kcal of Boiled and Drained Dandelion Greens with Salt contain 1.3 times more Protein than Boiled and Drained White Gourd-flowered with Salt.
• Both Boiled White Gourd-flowered with Salt and Boiled Dandelion Greens with Salt offer comparable quantities of Energy and Fiber per 100 calories.