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

Weight per 100 calories

Dishcloth Gourd

500g

Boiled White Gourd-flowered

667g

Dishcloth Gourd has 1.3 times more energy per 100g than Boiled White Gourd-flowered . It has very low energy density when compared to other foods. Boiled and Drained White Gourd-flowered having very low energy density.

Which food has more nutrients per 100 calories - Dishcloth Gourd or Boiled White Gourd-flowered ?

Macros Ratio

Protein Fat Carbs

Dishcloth Gourd

20%

72%

Boiled White Gourd-flowered

14%

85%

100 kcal ▼

Macro Nutrients

Dishcloth Gourdvs Boiled White Gourd-flowered

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.03%1g

Fat

0.14%0.13g

1 gvs0.13 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.25%0.08g

Saturated Fat

0.042%0.013g

0.08 gvs0.013 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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Omega 3

NA gvsNA g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2.56%0.44g

Omega 6

0.35%0.06g

0.44 gvs0.06 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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16.7%21.8g

Carbohydrate

19%24.6g

21.8 gvs24.6 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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14%10g

Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

10 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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14.5%5.5g

Fiber

21%8g

5.5 gvs8 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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10.7%6g

Protein

7.14%4g

6 gvs4 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Dishcloth Gourdvs Boiled White Gourd-flowered

Vitamin A

RAE, retinol activity equivalents

NA μgvsNA μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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21%0.25mg

Vitamin B1

16%0.19mg

Thiamine

0.25 mgvs0.19 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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23%0.3mg

Vitamin B2

11.3%0.15mg

Riboflavin

0.3 mgvs0.15 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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12.5%2mg

Vitamin B3

16.3%2.6mg

Niacin, nicotinic acid, niacinamide

2 mgvs2.6 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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22%1.1mg

Vitamin B5

19%0.96mg

Pantothenic acid

1.1 mgvs0.96 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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16.5%0.22mg

Vitamin B6

19.5%0.25mg

Pyridoxine

0.22 mgvs0.25 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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8.75%35μg

Vitamin B9

6.67%26.7μg

Folates and Folic Acid

35 μgvs26.7 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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66.7%60mg

Vitamin C

63%56.7mg

Ascorbic acid

60 mgvs56.7 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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3.33%0.5mg

Vitamin E

Tocopherols and Tocotrienols

0.5 mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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2.9%3.5μg

Vitamin K

Phytomenadione or phylloquinone

3.5 μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Dishcloth Gourdvs Boiled White Gourd-flowered

10%100mg

Calcium

16%160mg

100 mgvs160 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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19.4%0.18mg

Copper

19.3%0.17mg

0.18 mgvs0.17 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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22.5%1.8mg

Iron

21%1.67mg

1.8 mgvs1.67 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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16.7%70mg

Magnesium

17.5%73.3mg

70 mgvs73.3 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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20%0.46mg

Manganese

19%0.44mg

0.46 mgvs0.44 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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23%160mg

Phosphorus

12.4%86.7mg

160 mgvs86.7 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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20.4%695mg

Potassium

33.3%1133mg

695 mgvs1133 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1.8%1μg

Selenium

2.42%1.33μg

1 μgvs1.33 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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1%15mg

Sodium

0.89%13.3mg

15 mgvs13.3 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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3.2%0.35mg

Zinc

42.4%4.67mg

0.35 mgvs4.67 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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12.7%469g

Water

17%635g

469 gvs635 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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

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

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

Raw Dishcloth Gourd has 1.8 times more Phosphorus than Boiled and Drained White Gourd-flowered .
While Boiled and Drained White Gourd-flowered contains 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.
Both Raw Dishcloth Gourd and Boiled and Drained White Gourd-flowered have similar amounts of Copper, Iron, Magnesium, Manganese and Sodium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

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

Compare more foods per 100 kcal:

Dishcloth GourdVS Boiled Dishcloth GourdBoiled White Gourd-flowered VS Boiled Dishcloth Gourd

Compare Foods

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

Weight per 100 calories

Which food has more nutrients per 100 calories - Dishcloth Gourd or Boiled White Gourd-flowered ?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: