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

Weight per 100 calories

White Gourd-flowered
714g
Boiled White Gourd-flowered
667g

Both foods have similar energy densities which is very low in comparison to other foods.

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

Macros Ratio

Protein Fat Carbs

White Gourd-flowered
15%
1%
84%
Boiled White Gourd-flowered
14%
1%
85%
100 kcal ▼

Macro Nutrients

White Gourd-flowered vs 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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0.15%0.14g
Fat
0.14%0.13g
0.14 gvs0.13 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.045%0.014g
Saturated Fat
0.042%0.013g
0.014 gvs0.013 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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NA
Omega 3
NA
NA gvsNA g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.38%0.064g
Omega 6
0.35%0.06g
0.064 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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18.6%24.2g
Carbohydrate
19%24.6g
24.2 gvs24.6 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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

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9.4%3.57g
Fiber
21%8g
3.57 gvs8 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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7.9%4.43g
Protein
7.14%4g
4.43 gvs4 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

White Gourd-flowered vs Boiled White Gourd-flowered
NA
Vitamin A
NA
RAE, retinol activity equivalents
NA μgvsNA μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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17.3%0.21mg
Vitamin B1
16%0.19mg
Thiamine
0.21 mgvs0.19 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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12%0.16mg
Vitamin B2
11.3%0.15mg
Riboflavin
0.16 mgvs0.15 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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14.3%2.3mg
Vitamin B3
16.3%2.6mg
Niacin, nicotinic acid, niacinamide
2.3 mgvs2.6 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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21.7%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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22%0.29mg
Vitamin B6
19.5%0.25mg
Pyridoxine
0.29 mgvs0.25 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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10.7%43μg
Vitamin B9
6.67%26.7μg
Folates and Folic Acid
43 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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80%72mg
Vitamin C
63%56.7mg
Ascorbic acid
72 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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NA
Vitamin E
NA
Tocopherols and Tocotrienols
NA mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
NA
Phytomenadione or phylloquinone
NA μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

White Gourd-flowered vs Boiled White Gourd-flowered
18.6%186mg
Calcium
16%160mg
186 mgvs160 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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20.6%0.19mg
Copper
19.3%0.17mg
0.19 mgvs0.17 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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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18%1.43mg
Iron
21%1.67mg
1.43 mgvs1.67 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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18.7%78.6mg
Magnesium
17.5%73.3mg
78.6 mgvs73.3 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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20.5%0.47mg
Manganese
19%0.44mg
0.47 mgvs0.44 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
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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13.3%93mg
Phosphorus
12.4%86.7mg
93 mgvs86.7 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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31.5%1071mg
Potassium
33.3%1133mg
1071 mgvs1133 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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2.6%1.43μg
Selenium
2.42%1.33μg
1.43 μgvs1.33 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.95%14.3mg
Sodium
0.89%13.3mg
14.3 mgvs13.3 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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45.5%5mg
Zinc
42.4%4.67mg
5 mgvs4.67 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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18.4%682g
Water
17%635g
682 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 White Gourd-flowered vs Boiled White Gourd-flowered :
Comparing minerals per 100 calories for White Gourd-flowered vs Boiled White Gourd-flowered :
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal:

White Gourd-flowered VS Dishcloth GourdBoiled White Gourd-flowered VS Dishcloth Gourd
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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