Comparing Nutrients in 14 ounces Dishcloth Gourd VS Ginger Root

Macros Ratio

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

Macro Nutrients

	Dishcloth Gourd	Ginger Root	Recommended Dietary Allowance
Energy	2.74% 79.4kcal	11% 318kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	3.07% 2.98g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	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	2.03% 0.35g	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	13.3% 17.3g	54.3% 70.5g	130g per day for Men 19-50 years
Sugars	11% 8g	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	11.5% 4.37g	21% 7.94g	38g per day for Men 19-50 years
Protein	8.5% 4.76g	13% 7.22g	56g per day for Men 19-50 years

Vitamins

	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	16.5% 0.2mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	10.4% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.92% 1.6mg	18.6% 2.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.87mg	16% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	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	6.95% 27.8μg	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	53% 47.6mg	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	2.65% 0.4mg	6.88% 1.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.3% 2.78μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dishcloth Gourd	Ginger Root	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	15.4% 0.14mg	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	13.2% 55.6mg	40.6% 171mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	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	18% 127mg	19.3% 135mg	700mg per day for Men 19-50 years
Potassium	16.2% 552mg	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	0.79% 12mg	3.44% 51.6mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	10% 372g	8.46% 313g	3700g per day for Men 19-50 years

Nutrient Comparison: Dishcloth Gourd VS Ginger Root per 14 oz

Compare the macro and micronutrient content in 14 oz of 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 Dishcloth Gourd vs Ginger Root:

• 14 ounces of Dishcloth Gourd have 2 times more Vitamin B1, 1.8 times more Vitamin B2 and 2.4 times more Vitamin C than Ginger Root.
• While 14 oz of Raw Ginger Root contain 1.9 times more Vitamin B3, 3.7 times more Vitamin B6 and 1.6 times more Vitamin B9 than Raw Dishcloth Gourd.
• Both Dishcloth Gourd and Ginger Root provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Dishcloth Gourd have insufficient amounts of Vitamin B9
• Both Raw 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 Dishcloth Gourd vs Ginger Root:

• 14 ounces of Dishcloth Gourd have 1.3 times more Calcium than Ginger Root.
• While 14 oz of Raw Ginger Root contain 6.5 times more Copper, 1.7 times more Iron, 3.1 times more Magnesium, 2.5 times more Manganese, 3 times more Potassium and 4.9 times more Zinc than Raw Dishcloth Gourd.
• Both Dishcloth Gourd and Ginger Root contain similar levels of Phosphorus and Water per 14 ounces.
• 14 ounces of Dishcloth Gourd lack sufficient amounts of Zinc
• 14 ounces of Ginger Root lack sufficient amounts of Calcium
• Both Raw Dishcloth Gourd as well as Raw Ginger Root lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Raw Ginger Root contain 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 Dishcloth Gourd and Ginger Root offer comparable quantities of Sugars per 14 ounces.
• 14 ounces of Dishcloth Gourd provide inadequate amounts of Energy
• Both Raw Dishcloth Gourd as well as Raw Ginger Root provide inadequate amounts of Omega 6 in 14 ounces.