Comparing Nutrients in 14 ounces Ginger Root VS Dishcloth Gourd

Macros Ratio

	Protein	Fat	Carbs
Ginger Root	9%	8%	83%
Dishcloth Gourd	20%	8%	72%

Macro Nutrients

	Ginger Root	Dishcloth Gourd	Recommended Dietary Allowance
Energy	11% 318kcal	2.74% 79.4kcal	2900kcal per day for Men 19-50 years
Fat	3.07% 2.98g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.81g	0.2% 0.064g	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	2.03% 0.35g	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	13.3% 17.3g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	11% 8g	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	11.5% 4.37g	38g per day for Men 19-50 years
Protein	13% 7.22g	8.5% 4.76g	56g per day for Men 19-50 years

Vitamins

	Ginger Root	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	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.4% 0.13mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.6% 2.98mg	9.92% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.81mg	17.3% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49% 0.64mg	13% 0.17mg	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	6.95% 27.8μg	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	53% 47.6mg	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	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	2.3% 2.78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ginger Root	Dishcloth Gourd	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	15.4% 0.14mg	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	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	39.5% 0.91mg	16% 0.37mg	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	18% 127mg	700mg per day for Men 19-50 years
Potassium	48.4% 1647mg	16.2% 552mg	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	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	8.46% 313g	10% 372g	3700g per day for Men 19-50 years

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

• Raw Ginger Root has 1.9 times more Vitamin B3, 3.7 times more Vitamin B6, 1.6 times more Vitamin B9 and 2.6 times more Vitamin E than Raw Dishcloth Gourd.
• While Raw Dishcloth Gourd contains 2 times more Vitamin B1, 1.8 times more Vitamin B2 and 2.4 times more Vitamin C than Raw Ginger Root.
• Both Raw Ginger Root and Raw Dishcloth Gourd have similar amounts of Vitamin B5 per 14 oz.
• Both Raw Ginger Root as well as Raw Dishcloth Gourd have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 14 oz.

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

• Raw Ginger Root has 6.5 times more Copper, 1.7 times more Iron, 3.1 times more Magnesium, 2.5 times more Manganese, 3 times more Potassium, 3.5 times more Selenium and 4.9 times more Zinc than Raw Dishcloth Gourd.
• Both Raw Ginger Root and Raw Dishcloth Gourd have similar amounts of Calcium, Phosphorus and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Ginger Root has 4 times more Energy, 4.1 times more Carbohydrate, 1.8 times more Fiber and 1.5 times more Protein than Raw Dishcloth Gourd.
• Both Raw Ginger Root and Raw Dishcloth Gourd have similar amounts of Sugars per 14 oz.
• Both Raw Ginger Root as well as Raw Dishcloth Gourd have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.