Comparing Nutrients in 500 calories White Gourd-flowered VS Dishcloth Gourd

Weight per 500 calories

White Gourd-flowered

3571g

Dishcloth Gourd

2500g

Raw Dishcloth Gourd has 1.4 times more energy per unit of mass than Raw White Gourd-flowered , which is very low in comparison to other foods. White Gourd-flowered having very low energy density.

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

Macros Ratio

Protein Fat Carbs

White Gourd-flowered

15%

84%

Dishcloth Gourd

20%

72%

500 kcal ▼

Macro Nutrients

White Gourd-flowered vs Dishcloth Gourd

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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0.74%0.71g

Fat

5.15%5g

0.71 gvs5 g

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

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0.22%0.071g

Saturated Fat

1.25%0.4g

0.071 gvs0.4 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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1.9%0.32g

Omega 6

12.8%2.18g

0.32 gvs2.18 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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93%121g

Carbohydrate

83.7%109g

121 gvs109 g

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

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Sugars

69.7%50.5g

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

NA gvs50.5 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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47%18g

Fiber

72.4%27.5g

18 gvs27.5 g

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

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39.5%22g

Protein

53.6%30g

22 gvs30 g

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

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Vitamins

White Gourd-flowered vs Dishcloth Gourd

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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86.3%1.04mg

Vitamin B1

104%1.25mg

Thiamine

1.04 mgvs1.25 mg

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

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60.4%0.79mg

Vitamin B2

115%1.5mg

Riboflavin

0.79 mgvs1.5 mg

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

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71.4%11.4mg

Vitamin B3

62.5%10mg

Niacin, nicotinic acid, niacinamide

11.4 mgvs10 mg

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

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109%5.43mg

Vitamin B5

109%5.45mg

Pantothenic acid

5.43 mgvs5.45 mg

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

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110%1.43mg

Vitamin B6

82.7%1.08mg

Pyridoxine

1.43 mgvs1.08 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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53.6%214μg

Vitamin B9

43.8%175μg

Folates and Folic Acid

214 μgvs175 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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401%361mg

Vitamin C

333%300mg

Ascorbic acid

361 mgvs300 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

16.7%2.5mg

Tocopherols and Tocotrienols

NA mgvs2.5 mg

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

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Vitamin K

14.6%17.5μg

Phytomenadione or phylloquinone

NA μgvs17.5 μg

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

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Minerals

White Gourd-flowered vs Dishcloth Gourd

93%929mg

Calcium

50%500mg

929 mgvs500 mg

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

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103%0.93mg

Copper

97%0.88mg

0.93 mgvs0.88 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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89.3%7.14mg

Iron

113%9mg

7.14 mgvs9 mg

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

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94%393mg

Magnesium

83.3%350mg

393 mgvs350 mg

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

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102%2.36mg

Manganese

100%2.3mg

2.36 mgvs2.3 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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66.3%464mg

Phosphorus

114%800mg

464 mgvs800 mg

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

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158%5357mg

Potassium

102%3475mg

5357 mgvs3475 mg

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

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13%7.14μg

Selenium

9.1%5μg

7.14 μgvs5 μg

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

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4.76%71.4mg

Sodium

5%75mg

71.4 mgvs75 mg

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

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227%25mg

Zinc

16%1.75mg

25 mgvs1.75 mg

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

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92%3412g

Water

63.4%2346g

3412 gvs2346 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 White Gourd-flowered vs Dishcloth Gourd:

Raw White Gourd-flowered has 1.3 times more Vitamin B6, 1.2 times more Vitamin B9 and 1.2 times more Vitamin C than Raw Dishcloth Gourd.
While Raw Dishcloth Gourd contains 1.9 times more Vitamin B2 than Raw White Gourd-flowered .
Both Raw White Gourd-flowered and Raw Dishcloth Gourd have similar amounts of Vitamin B1, Vitamin B3 and Vitamin B5 per 500 kcal.
Both Raw White Gourd-flowered as well as Raw Dishcloth Gourd have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for White Gourd-flowered vs Dishcloth Gourd:

Raw White Gourd-flowered has 1.9 times more Calcium, 1.5 times more Potassium, 1.4 times more Selenium, 14.3 times more Zinc and 1.5 times more Water than Raw Dishcloth Gourd.
While Raw Dishcloth Gourd contains 1.3 times more Iron and 1.7 times more Phosphorus than Raw White Gourd-flowered .
Both Raw White Gourd-flowered and Raw Dishcloth Gourd have similar amounts of Copper, Magnesium, Manganese and Sodium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw Dishcloth Gourd contains 7 times more Fat, 6.8 times more Omega 6, 1.5 times more Fiber and 1.4 times more Protein than Raw White Gourd-flowered .
Both Raw White Gourd-flowered and Raw Dishcloth Gourd have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Raw White Gourd-flowered as well as Raw Dishcloth Gourd have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

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

Compare Foods

Comparing Nutrients in 500 calories White Gourd-flowered VS Dishcloth Gourd

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: