Comparing Nutrients in 14 ounces Boiled Dishcloth Gourd VS Ginger Root

Macros Ratio

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

Macro Nutrients

	Boiled Dishcloth Gourd	Ginger Root	Recommended Dietary Allowance
Energy	7.66% 222kcal	11% 318kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	3.07% 2.98g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.11g	2.5% 0.81g	32g per day for Men 19-50 years
Omega 3	NA	8.43% 0.13g	1.6g per day for Men 19-50 years
Omega 6	3.46% 0.59g	2.8% 0.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43.8% 57g	54.3% 70.5g	130g per day for Men 19-50 years
Sugars	28.3% 20.5g	9.3% 6.75g	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	30.3% 11.5g	21% 7.94g	38g per day for Men 19-50 years
Protein	4.68% 2.6g	13% 7.22g	56g per day for Men 19-50 years

Vitamins

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

Minerals

	Boiled Dishcloth Gourd	Ginger Root	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	37.5% 0.34mg	100% 0.9mg	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	18% 1.43mg	29.8% 2.4mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	40.6% 171mg	420mg per day for Men 19-50 years
Manganese	38.5% 0.89mg	39.5% 0.91mg	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	17.6% 123mg	19.3% 135mg	700mg per day for Men 19-50 years
Potassium	53% 1798mg	48.4% 1647mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	5.56% 83.3mg	3.44% 51.6mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	9.04% 335g	8.46% 313g	3700g per day for Men 19-50 years

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

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

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

• 14 ounces of Boiled Dishcloth Gourd have 1.8 times more Vitamin B1, 1.2 times more Vitamin B2 and 2.5 times more Vitamin B5 than Ginger Root.
• While 14 oz of Raw Ginger Root contain 2.9 times more Vitamin B3 and 1.6 times more Vitamin B6 than Boiled and Drained Dishcloth Gourd.
• Both Boiled Dishcloth Gourd and Ginger Root provide similar amounts of Vitamin B9 and Vitamin C per 14 ounces.
• 14 ounces of Boiled Dishcloth Gourd have insufficient amounts of Vitamin B3
• Both Boiled and Drained Dishcloth Gourd as well as Raw Ginger Root have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 14 ounces.

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

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

Comparison of macro-nutrients per 14 ounces:

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