Comparing Nutrients in 500 calories Boiled White Gourd-flowered with SaltVS Boiled Dishcloth Gourd with Salt

Weight per 500 calories

Boiled White Gourd-flowered with Salt

3846g

Boiled Dishcloth Gourd with Salt

926g

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 500 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%

500 kcal ▼

Macro Nutrients

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

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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0.79%0.77g

Fat

3.25%3.15g

0.77 gvs3.15 g

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

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0.24%0.077g

Saturated Fat

0.78%0.25g

0.077 gvs0.25 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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2.04%0.35g

Omega 6

8.06%1.37g

0.35 gvs1.37 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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92%119g

Carbohydrate

98%127g

119 gvs127 g

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

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Sugars

66%48g

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

NA gvs48 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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121%46g

Fiber

70.7%27g

46 gvs27 g

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

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41.2%23g

Protein

11%6.1g

23 gvs6.1 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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93%1.1mg

Vitamin B1

35.5%0.43mg

Thiamine

1.1 mgvs0.43 mg

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

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65%0.85mg

Vitamin B2

30%0.39mg

Riboflavin

0.85 mgvs0.39 mg

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

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94%15mg

Vitamin B3

15%2.4mg

Niacin, nicotinic acid, niacinamide

15 mgvs2.4 mg

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

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111%5.54mg

Vitamin B5

93%4.64mg

Pantothenic acid

5.54 mgvs4.64 mg

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

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112%1.46mg

Vitamin B6

70.5%0.92mg

Pyridoxine

1.46 mgvs0.92 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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38.5%154μg

Vitamin B9

27.8%111μg

Folates and Folic Acid

154 μgvs111 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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363%327mg

Vitamin C

58.6%52.8mg

Ascorbic acid

327 mgvs52.8 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

15%2.22mg

Tocopherols and Tocotrienols

NA mgvs2.22 mg

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

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Vitamin K

13%15.7μg

Phytomenadione or phylloquinone

NA μgvs15.7 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

92%923mg

Calcium

8.33%83.3mg

923 mgvs83.3 mg

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

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111%1mg

Copper

87.4%0.79mg

1 mgvs0.79 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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120%9.6mg

Iron

41.7%3.33mg

9.6 mgvs3.33 mg

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

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101%423mg

Magnesium

44%185mg

423 mgvs185 mg

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

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110%2.54mg

Manganese

89.8%2.06mg

2.54 mgvs2.06 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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71.4%500mg

Phosphorus

41%287mg

500 mgvs287 mg

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

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192%6538mg

Potassium

123%4194mg

6538 mgvs4194 mg

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

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14%7.7μg

Selenium

3.37%1.85μg

7.7 μgvs1.85 μg

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

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610%9154mg

Sodium

159%2380mg

9154 mgvs2380 mg

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

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245%27mg

Zinc

14.3%1.57mg

27 mgvs1.57 mg

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

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99%3666g

Water

21%780g

3666 gvs780 g

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

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Lets compare vitamin content per 500 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 500 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 500 kcal.

Comparing minerals per 500 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 500 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 500 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 500 kcal.

Compare more foods per 500 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 500 calories Boiled White Gourd-flowered with SaltVS Boiled Dishcloth Gourd with Salt

Weight per 500 calories

Which food has more nutrients per 500 calories - Boiled White Gourd-flowered with Salt or Boiled Dishcloth Gourd with Salt?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: