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

Weight per 100 calories

• Boiled White Gourd-flowered: 667g
• Dishcloth Gourd: 500g

Raw Dishcloth Gourd has 1.3 times more energy per unit of mass than Boiled and Drained White Gourd-flowered , which is very low in comparison to other foods. Boiled White Gourd-flowered having very low energy density.

Which food has more nutrients per 100 calories - Boiled White Gourd-flowered or 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	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.14% 0.13g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	0.042% 0.013g	0.25% 0.08g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	2.56% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 24.6g	16.7% 21.8g	130g per day for Men 19-50 years
Sugars	NA	14% 10g	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	21% 8g	14.5% 5.5g	38g per day for Men 19-50 years
Protein	7.14% 4g	10.7% 6g	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	16% 0.19mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.3% 2.6mg	12.5% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.96mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.5% 0.25mg	16.5% 0.22mg	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	6.67% 26.7μg	8.75% 35μg	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	63% 56.7mg	66.7% 60mg	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	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.9% 3.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled White Gourd-flowered	Dishcloth Gourd	Recommended Dietary Allowance
Calcium	16% 160mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	19.3% 0.17mg	19.4% 0.18mg	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	21% 1.67mg	22.5% 1.8mg	8mg per day for Men 19-50 years
Magnesium	17.5% 73.3mg	16.7% 70mg	420mg per day for Men 19-50 years
Manganese	19% 0.44mg	20% 0.46mg	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	12.4% 86.7mg	23% 160mg	700mg per day for Men 19-50 years
Potassium	33.3% 1133mg	20.4% 695mg	3400mg per day for Men 19-50 years
Selenium	2.42% 1.33μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	0.89% 13.3mg	1% 15mg	1500mg per day for Men 19-50 years
Zinc	42.4% 4.67mg	3.2% 0.35mg	11mg per day for Men 19-50 years
Water	17% 635g	12.7% 469g	3700g per day for Men 19-50 years

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

• Boiled and Drained White Gourd-flowered has 1.3 times more Vitamin B3 than Raw Dishcloth Gourd.
• While Raw Dishcloth Gourd contains 1.3 times more Vitamin B1, 2 times more Vitamin B2 and 1.3 times more Vitamin B9 than Boiled and Drained White Gourd-flowered .
• Both Boiled and Drained White Gourd-flowered and Raw Dishcloth Gourd have similar amounts of Vitamin B5, Vitamin B6 and Vitamin C per 100 kcal.
• Both Boiled and Drained White Gourd-flowered as well as Raw Dishcloth Gourd have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

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

• Boiled and Drained White Gourd-flowered has 1.6 times more Calcium, 1.6 times more Potassium, 1.3 times more Selenium, 13.3 times more Zinc and 1.4 times more Water than Raw Dishcloth Gourd.
• While Raw Dishcloth Gourd contains 1.8 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 Copper, Iron, Magnesium, Manganese and Sodium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Boiled and Drained White Gourd-flowered has 1.5 times more Fiber than Raw Dishcloth Gourd.
• While Raw Dishcloth Gourd contains 7.5 times more Fat, 7.3 times more Omega 6 and 1.5 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 Energy and Carbohydrate per 100 kcal.
• Both Boiled and Drained White Gourd-flowered as well as Raw Dishcloth Gourd have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.