Comparing Nutrients in 100 calories GarlicVS White Gourd-flowered

Weight per 100 calories

Garlic

67g

White Gourd-flowered

714g

Garlic has 10.6 times more energy per 100g than White Gourd-flowered . It has average energy density when compared to other foods. Raw White Gourd-flowered having very low energy density.

Which food has more nutrients per 100 calories - Garlic or White Gourd-flowered ?

Macros Ratio

Protein Fat Carbs

Garlic

16%

81%

White Gourd-flowered

15%

84%

100 kcal ▼

Macro Nutrients

Garlicvs White Gourd-flowered

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

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

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0.35%0.34g

Fat

0.15%0.14g

0.34 gvs0.14 g

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

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0.19%0.06g

Saturated Fat

0.045%0.014g

0.06 gvs0.014 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.84%0.013g

Omega 3

0.013 gvsNA g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.9%0.15g

Omega 6

0.38%0.064g

0.15 gvs0.064 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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17%22g

Carbohydrate

18.6%24.2g

22 gvs24.2 g

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

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0.93%0.67g

Sugars

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

0.67 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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3.7%1.4g

Fiber

9.4%3.57g

1.4 gvs3.57 g

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

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7.62%4.27g

Protein

7.9%4.43g

4.27 gvs4.43 g

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

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Vitamins

Garlicvs White Gourd-flowered

0%0μg

Vitamin A

RAE, retinol activity equivalents

0 μgvsNA μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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11%0.13mg

Vitamin B1

17.3%0.21mg

Thiamine

0.13 mgvs0.21 mg

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

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5.68%0.074mg

Vitamin B2

12%0.16mg

Riboflavin

0.074 mgvs0.16 mg

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

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2.94%0.47mg

Vitamin B3

14.3%2.3mg

Niacin, nicotinic acid, niacinamide

0.47 mgvs2.3 mg

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

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8%0.4mg

Vitamin B5

21.7%1.1mg

Pantothenic acid

0.4 mgvs1.1 mg

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

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63.8%0.83mg

Vitamin B6

22%0.29mg

Pyridoxine

0.83 mgvs0.29 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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0.5%2μg

Vitamin B9

10.7%43μg

Folates and Folic Acid

2 μgvs43 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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23.3%21mg

Vitamin C

80%72mg

Ascorbic acid

21 mgvs72 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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0.36%0.054mg

Vitamin E

Tocopherols and Tocotrienols

0.054 mgvsNA mg

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

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0.95%1.14μg

Vitamin K

Phytomenadione or phylloquinone

1.14 μgvsNA μg

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

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Minerals

Garlicvs White Gourd-flowered

12%121mg

Calcium

18.6%186mg

121 mgvs186 mg

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

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22.3%0.2mg

Copper

20.6%0.19mg

0.2 mgvs0.19 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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14.3%1.14mg

Iron

18%1.43mg

1.14 mgvs1.43 mg

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

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4%16.8mg

Magnesium

18.7%78.6mg

16.8 mgvs78.6 mg

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

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48.8%1.12mg

Manganese

20.5%0.47mg

1.12 mgvs0.47 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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14.7%103mg

Phosphorus

13.3%93mg

103 mgvs93 mg

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

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7.9%269mg

Potassium

31.5%1071mg

269 mgvs1071 mg

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

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17.3%9.53μg

Selenium

2.6%1.43μg

9.53 μgvs1.43 μg

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

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0.76%11.4mg

Sodium

0.95%14.3mg

11.4 mgvs14.3 mg

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

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7.08%0.78mg

Zinc

45.5%5mg

0.78 mgvs5 mg

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

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1.06%39.3g

Water

18.4%682g

39.3 gvs682 g

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

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Lets compare vitamin content per 100 calories of Garlic vs White Gourd-flowered :

Raw Garlic has 2.9 times more Vitamin B6 than Raw White Gourd-flowered .
While Raw White Gourd-flowered contains 1.5 times more Vitamin B1, 2.1 times more Vitamin B2, 4.9 times more Vitamin B3, 2.7 times more Vitamin B5, 21.3 times more Vitamin B9 and 3.4 times more Vitamin C than Raw Garlic.
Both Raw Garlic as well as Raw White Gourd-flowered have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Garlic vs White Gourd-flowered :

Raw Garlic has 2.4 times more Manganese and 6.7 times more Selenium than Raw White Gourd-flowered .
While Raw White Gourd-flowered contains 1.5 times more Calcium, 1.3 times more Iron, 4.7 times more Magnesium, 4 times more Potassium, 6.4 times more Zinc and 17.4 times more Water than Raw Garlic.
Both Raw Garlic and Raw White Gourd-flowered have similar amounts of Copper and Phosphorus per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Raw White Gourd-flowered contains 2.5 times more Fiber than Raw Garlic.
Both Raw Garlic and Raw White Gourd-flowered have similar amounts of Energy, Carbohydrate and Protein per 100 kcal.
Both Raw Garlic as well as Raw White Gourd-flowered have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

GarlicVS Ginger RootWhite Gourd-flowered VS Ginger RootGarlicVS Boiled White Gourd-flowered White Gourd-flowered VS Boiled White Gourd-flowered

Compare Foods

Comparing Nutrients in 100 calories GarlicVS White Gourd-flowered

Weight per 100 calories

Which food has more nutrients per 100 calories - Garlic or White Gourd-flowered ?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: