Comparing Nutrients in 5 ounces White Gourd-flowered VS Boiled White Gourd-flowered

Macros Ratio

Protein Fat Carbs

White Gourd-flowered

15%

84%

Boiled White Gourd-flowered

14%

85%

5 oz ▼

Macro Nutrients

White Gourd-flowered vs Boiled White Gourd-flowered

0.68%20kcal

Energy

0.73%21.3kcal

20 kcalvs21.3 kcal

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

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0.029%0.028g

Fat

0.029%0.028g

0.028 gvs0.028 g

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

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0.009%0.003g

Saturated Fat

0.009%0.003g

0.003 gvs0.003 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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0.075%0.013g

Omega 6

0.075%0.013g

0.013 gvs0.013 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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3.7%4.8g

Carbohydrate

4.02%5.23g

4.8 gvs5.23 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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1.87%0.71g

Fiber

4.48%1.7g

0.71 gvs1.7 g

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

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1.57%0.88g

Protein

1.5%0.85g

0.88 gvs0.85 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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3.43%0.041mg

Vitamin B1

3.43%0.041mg

Thiamine

0.041 mgvs0.041 mg

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

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2.4%0.031mg

Vitamin B2

2.4%0.031mg

Riboflavin

0.031 mgvs0.031 mg

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

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2.83%0.45mg

Vitamin B3

3.46%0.55mg

Niacin, nicotinic acid, niacinamide

0.45 mgvs0.55 mg

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

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4.3%0.22mg

Vitamin B5

4.1%0.2mg

Pantothenic acid

0.22 mgvs0.2 mg

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

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4.36%0.057mg

Vitamin B6

4.14%0.054mg

Pyridoxine

0.057 mgvs0.054 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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2.13%8.5μg

Vitamin B9

1.4%5.67μg

Folates and Folic Acid

8.5 μgvs5.67 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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16%14.3mg

Vitamin C

13.4%12mg

Ascorbic acid

14.3 mgvs12 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

3.7%37mg

Calcium

3.4%34mg

37 mgvs34 mg

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

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4.1%0.037mg

Copper

4.1%0.037mg

0.037 mgvs0.037 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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3.54%0.28mg

Iron

4.43%0.35mg

0.28 mgvs0.35 mg

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

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3.7%15.6mg

Magnesium

3.7%15.6mg

15.6 mgvs15.6 mg

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

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4.07%0.094mg

Manganese

4.07%0.094mg

0.094 mgvs0.094 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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2.63%18.4mg

Phosphorus

2.63%18.4mg

18.4 mgvs18.4 mg

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

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6.25%213mg

Potassium

7.1%241mg

213 mgvs241 mg

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

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0.52%0.28μg

Selenium

0.52%0.28μg

0.28 μgvs0.28 μg

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

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0.19%2.83mg

Sodium

0.19%2.83mg

2.83 mgvs2.83 mg

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

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9.02%0.99mg

Zinc

9.02%0.99mg

0.99 mgvs0.99 mg

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

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3.66%135g

Water

3.65%135g

135 gvs135 g

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

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Lets compare vitamin content per 5 ounces of White Gourd-flowered vs Boiled White Gourd-flowered :

Raw White Gourd-flowered has 1.5 times more Vitamin B9 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, Vitamin B6 and Vitamin C per 5 oz.
Both Raw White Gourd-flowered as well as Boiled and Drained White Gourd-flowered have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces 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, Zinc and Water per 5 oz.
Both Raw White Gourd-flowered as well as Boiled and Drained White Gourd-flowered have insufficient amounts of Selenium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

Boiled and Drained White Gourd-flowered contains 2.4 times more Fiber than Raw White Gourd-flowered .
Both Raw White Gourd-flowered and Boiled and Drained White Gourd-flowered have similar amounts of Carbohydrate and Protein per 5 oz.
Both Raw White Gourd-flowered as well as Boiled and Drained White Gourd-flowered have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.

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

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Comparing Nutrients in 5 ounces White Gourd-flowered VS Boiled White Gourd-flowered

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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