Comparing Nutrients in 1 kilogram 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	27.6% 800kcal	6.9% 200kcal	2900kcal per day for Men 19-50 years
Fat	7.73% 7.5g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	6.34% 2.03g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	21.3% 0.34g	NA	1.6g per day for Men 19-50 years
Omega 6	7.06% 1.2g	5.1% 0.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	137% 178g	33.5% 43.5g	130g per day for Men 19-50 years
Sugars	23.4% 17g	28% 20g	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	52.6% 20g	29% 11g	38g per day for Men 19-50 years
Protein	32.5% 18g	21.4% 12g	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	21% 0.25mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47% 7.5mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.6% 2.03mg	43.6% 2.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	33% 0.43mg	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	27.5% 110μg	17.5% 70μg	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	55.6% 50mg	133% 120mg	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	17.3% 2.6mg	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	5.83% 7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ginger Root	Dishcloth Gourd	Recommended Dietary Allowance
Calcium	16% 160mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	251% 2.26mg	39% 0.35mg	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	75% 6mg	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	102% 430mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	100% 2.3mg	40% 0.92mg	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	48.6% 340mg	45.7% 320mg	700mg per day for Men 19-50 years
Potassium	122% 4150mg	41% 1390mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	8.67% 130mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	21.3% 789g	25.4% 939g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram 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 1 kg.
• Both Raw Ginger Root as well as Raw Dishcloth Gourd have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram 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 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• 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 1 kg.
• Both Raw Ginger Root as well as Raw Dishcloth Gourd have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.