Comparing Nutrients in 300 calories Boiled White Gourd-flowered with SaltVS Boiled Dishcloth Gourd with Salt

Weight per 300 calories

Boiled White Gourd-flowered with Salt

2308g

Boiled Dishcloth Gourd with Salt

556g

Boiled and Drained Dishcloth Gourd with Salt has 4.2 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.

Which food has more nutrients per 300 calories - Boiled White Gourd-flowered with Salt or Boiled Dishcloth Gourd with Salt?

Macros Ratio

Protein Fat Carbs

Boiled White Gourd-flowered with Salt

16%

83%

Boiled Dishcloth Gourd with Salt

91%

300 kcal ▼

Macro Nutrients

Boiled White Gourd-flowered with Saltvs Boiled Dishcloth Gourd with Salt

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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0.48%0.46g

Fat

1.95%1.9g

0.46 gvs1.9 g

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

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0.14%0.046g

Saturated Fat

0.47%0.15g

0.046 gvs0.15 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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1.22%0.21g

Omega 6

4.84%0.82g

0.21 gvs0.82 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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55%71.5g

Carbohydrate

58.8%76.4g

71.5 gvs76.4 g

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

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Sugars

39.6%28.7g

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

NA gvs28.7 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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73%27.7g

Fiber

42.4%16g

27.7 gvs16 g

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

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24.7%14g

Protein

6.55%3.67g

14 gvs3.67 g

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

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Vitamins

Boiled White Gourd-flowered with Saltvs Boiled Dishcloth Gourd with Salt

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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55.8%0.67mg

Vitamin B1

21.3%0.26mg

Thiamine

0.67 mgvs0.26 mg

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

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39%0.51mg

Vitamin B2

18%0.23mg

Riboflavin

0.51 mgvs0.23 mg

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

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56.3%9mg

Vitamin B3

9.03%1.44mg

Niacin, nicotinic acid, niacinamide

9 mgvs1.44 mg

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

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66.5%3.32mg

Vitamin B5

55.7%2.8mg

Pantothenic acid

3.32 mgvs2.8 mg

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

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67.5%0.88mg

Vitamin B6

42.3%0.55mg

Pyridoxine

0.88 mgvs0.55 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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23%92μg

Vitamin B9

16.7%66.7μg

Folates and Folic Acid

92 μgvs66.7 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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218%196mg

Vitamin C

35%31.7mg

Ascorbic acid

196 mgvs31.7 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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Vitamin E

8.9%1.33mg

Tocopherols and Tocotrienols

NA mgvs1.33 mg

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

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Vitamin K

7.87%9.44μg

Phytomenadione or phylloquinone

NA μgvs9.44 μg

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

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Minerals

Boiled White Gourd-flowered with Saltvs Boiled Dishcloth Gourd with Salt

55.4%554mg

Calcium

5%50mg

554 mgvs50 mg

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

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66.7%0.6mg

Copper

52.5%0.47mg

0.6 mgvs0.47 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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72%5.77mg

Iron

25%2mg

5.77 mgvs2 mg

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

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60.4%254mg

Magnesium

26.5%111mg

254 mgvs111 mg

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

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66.2%1.52mg

Manganese

54%1.24mg

1.52 mgvs1.24 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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43%300mg

Phosphorus

24.6%172mg

300 mgvs172 mg

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

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115%3923mg

Potassium

74%2517mg

3923 mgvs2517 mg

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

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8.4%4.6μg

Selenium

2.02%1.1μg

4.6 μgvs1.1 μg

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

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366%5492mg

Sodium

95%1428mg

5492 mgvs1428 mg

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

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147%16mg

Zinc

8.6%0.94mg

16 mgvs0.94 mg

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

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59.5%2200g

Water

12.7%468g

2200 gvs468 g

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

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Lets compare vitamin content per 300 calories of Boiled White Gourd-flowered with Salt vs Boiled Dishcloth Gourd with Salt:

Boiled and Drained White Gourd-flowered with Salt has 2.6 times more Vitamin B1, 2.2 times more Vitamin B2, 6.2 times more Vitamin B3, 1.6 times more Vitamin B6, 1.4 times more Vitamin B9 and 6.2 times more Vitamin C than Boiled and Drained Dishcloth Gourd with Salt.
Both Boiled and Drained White Gourd-flowered with Salt and Boiled and Drained Dishcloth Gourd with Salt have similar amounts of Vitamin B5 per 300 kcal.
Both Boiled and Drained White Gourd-flowered with Salt as well as Boiled and Drained Dishcloth Gourd with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled White Gourd-flowered with Salt vs Boiled Dishcloth Gourd with Salt:

Boiled and Drained White Gourd-flowered with Salt has 11.1 times more Calcium, 1.3 times more Copper, 2.9 times more Iron, 2.3 times more Magnesium, 1.2 times more Manganese, 1.7 times more Phosphorus, 1.6 times more Potassium, 4.2 times more Selenium, 3.8 times more Sodium, 17.1 times more Zinc and 4.7 times more Water than Boiled and Drained Dishcloth Gourd with Salt.

Comparison of macro-nutrients per 300 calories:

Boiled and Drained White Gourd-flowered with Salt has 1.7 times more Fiber and 3.8 times more Protein than Boiled and Drained Dishcloth Gourd with Salt.
While Boiled and Drained Dishcloth Gourd with Salt contains 4 times more Omega 6 than Boiled and Drained White Gourd-flowered with Salt.
Both Boiled and Drained White Gourd-flowered with Salt and Boiled and Drained Dishcloth Gourd with Salt have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Boiled and Drained White Gourd-flowered with Salt as well as Boiled and Drained Dishcloth Gourd with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Boiled White Gourd-flowered with SaltVS Boiled Drumstick Leaves with SaltBoiled Dishcloth Gourd with SaltVS Boiled Drumstick Leaves with Salt

Compare Foods

Comparing Nutrients in 300 calories Boiled White Gourd-flowered with SaltVS Boiled Dishcloth Gourd with Salt

Weight per 300 calories

Which food has more nutrients per 300 calories - Boiled White Gourd-flowered with Salt or Boiled Dishcloth Gourd with Salt?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: