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

Weight per 500 calories

White Gourd-flowered

3571g

Boiled White Gourd-flowered

3333g

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

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

Macros Ratio

Protein Fat Carbs

White Gourd-flowered

15%

84%

Boiled White Gourd-flowered

14%

85%

500 kcal ▼

Macro Nutrients

White Gourd-flowered vs Boiled White Gourd-flowered

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

0.69%0.67g

0.71 gvs0.67 g

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

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0.22%0.071g

Saturated Fat

0.21%0.067g

0.071 gvs0.067 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

1.76%0.3g

0.32 gvs0.3 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

95%123g

121 gvs123 g

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

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Sugars

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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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

105%40g

18 gvs40 g

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

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39.5%22g

Protein

35.7%20g

22 gvs20 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

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

80.6%0.97mg

Thiamine

1.04 mgvs0.97 mg

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

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60.4%0.79mg

Vitamin B2

56.4%0.73mg

Riboflavin

0.79 mgvs0.73 mg

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

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71.4%11.4mg

Vitamin B3

81.3%13mg

Niacin, nicotinic acid, niacinamide

11.4 mgvs13 mg

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

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109%5.43mg

Vitamin B5

96%4.8mg

Pantothenic acid

5.43 mgvs4.8 mg

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

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110%1.43mg

Vitamin B6

97%1.27mg

Pyridoxine

1.43 mgvs1.27 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

33.3%133μg

Folates and Folic Acid

214 μgvs133 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

315%283mg

Ascorbic acid

361 mgvs283 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

Tocopherols and Tocotrienols

NA mgvsNA mg

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

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Vitamin K

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

93%929mg

Calcium

80%800mg

929 mgvs800 mg

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

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103%0.93mg

Copper

96%0.87mg

0.93 mgvs0.87 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

104%8.33mg

7.14 mgvs8.33 mg

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

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94%393mg

Magnesium

87.3%367mg

393 mgvs367 mg

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

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102%2.36mg

Manganese

96%2.2mg

2.36 mgvs2.2 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

62%433mg

464 mgvs433 mg

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

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158%5357mg

Potassium

167%5667mg

5357 mgvs5667 mg

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

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13%7.14μg

Selenium

12%6.67μg

7.14 μgvs6.67 μg

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

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4.76%71.4mg

Sodium

4.44%66.7mg

71.4 mgvs66.7 mg

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

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227%25mg

Zinc

212%23.3mg

25 mgvs23.3 mg

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

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92%3412g

Water

86%3177g

3412 gvs3177 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 Boiled White Gourd-flowered :

Raw White Gourd-flowered has 1.6 times more Vitamin B9 and 1.3 times more Vitamin C than Boiled and Drained White Gourd-flowered .
Both Raw White Gourd-flowered and Boiled and Drained White Gourd-flowered have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6 per 500 kcal.
Both Raw White Gourd-flowered as well as Boiled and Drained White Gourd-flowered have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

Both Raw White Gourd-flowered and Boiled and Drained White Gourd-flowered have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Zinc and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Boiled and Drained White Gourd-flowered contains 2.2 times more Fiber than Raw White Gourd-flowered .
Both Raw White Gourd-flowered and Boiled and Drained White Gourd-flowered have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
Both Raw White Gourd-flowered as well as Boiled and Drained White Gourd-flowered have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

White Gourd-flowered VS Dishcloth GourdBoiled White Gourd-flowered VS Dishcloth Gourd

Compare Foods

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

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: