Comparing Nutrients in 14 ounces Ginger Root VS Boiled Dishcloth Gourd

Macros Ratio

	Protein	Fat	Carbs
Ginger Root	9%	8%	83%
Boiled Dishcloth Gourd	4%	5%	91%

Macro Nutrients

	Ginger Root	Boiled Dishcloth Gourd	Recommended Dietary Allowance
Energy	11% 318kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	3.07% 2.98g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.81g	0.33% 0.11g	32g per day for Men 19-50 years
Omega 3	8.43% 0.13g	NA	1.6g per day for Men 19-50 years
Omega 6	2.8% 0.48g	3.46% 0.59g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54.3% 70.5g	43.8% 57g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	28.3% 20.5g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	21% 7.94g	30.3% 11.5g	38g per day for Men 19-50 years
Protein	13% 7.22g	4.68% 2.6g	56g per day for Men 19-50 years

Vitamins

	Ginger Root	Boiled Dishcloth Gourd	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.4% 0.13mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.6% 2.98mg	6.45% 1.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.81mg	39.8% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49% 0.64mg	30.2% 0.39mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11% 43.7μg	12% 47.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	22% 20mg	25% 22.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.88% 1.03mg	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	5.62% 6.75μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ginger Root	Boiled Dishcloth Gourd	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	37.5% 0.34mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	29.8% 2.4mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	40.6% 171mg	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	39.5% 0.91mg	38.5% 0.89mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	19.3% 135mg	17.6% 123mg	700mg per day for Men 19-50 years
Potassium	48.4% 1647mg	53% 1798mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	3.44% 51.6mg	5.56% 83.3mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	8.46% 313g	9.04% 335g	3700g per day for Men 19-50 years

Nutrient Comparison: Ginger Root VS Boiled Dishcloth Gourd per 14 oz

Compare the macro and micronutrient content in 14 oz of Ginger Root versus 14 oz of Boiled Dishcloth Gourd to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Ginger Root vs Boiled Dishcloth Gourd:

• 14 ounces of Ginger Root have 2.9 times more Vitamin B3 and 1.6 times more Vitamin B6 than Boiled Dishcloth Gourd.
• While 14 oz of Boiled and Drained Dishcloth Gourd contain 1.8 times more Vitamin B1 and 2.5 times more Vitamin B5 than Raw Ginger Root.
• Both Ginger Root and Boiled Dishcloth Gourd provide similar amounts of Vitamin B2, Vitamin B9 and Vitamin C per 14 ounces.
• 14 ounces of Boiled Dishcloth Gourd have insufficient amounts of Vitamin B3
• Both Raw Ginger Root as well as Boiled and Drained Dishcloth Gourd have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Ginger Root vs Boiled Dishcloth Gourd:

• 14 ounces of Ginger Root have 2.7 times more Copper, 1.7 times more Iron, 2.2 times more Magnesium and 2 times more Zinc than Boiled Dishcloth Gourd.
• Both Ginger Root and Boiled Dishcloth Gourd contain similar levels of Manganese, Phosphorus, Potassium and Water per 14 ounces.
• 14 ounces of Boiled Dishcloth Gourd lack sufficient amounts of Zinc
• Both Raw Ginger Root as well as Boiled and Drained Dishcloth Gourd lack sufficient amounts of Calcium and Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Ginger Root have 1.4 times more Energy, 1.2 times more Carbohydrate and 2.8 times more Protein than Boiled Dishcloth Gourd.
• While 14 oz of Boiled and Drained Dishcloth Gourd contain 3 times more Sugars and 1.5 times more Fiber than Raw Ginger Root.
• 14 ounces of Boiled Dishcloth Gourd provide inadequate amounts of Energy and Protein
• Both Raw Ginger Root as well as Boiled and Drained Dishcloth Gourd provide inadequate amounts of Omega 6 in 14 ounces.