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

Minerals

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

Nutrient Comparison: Dishcloth Gourd VS Ginger Root per 1 kg

Compare the macro and micronutrient content in 1 kg of Dishcloth Gourd versus 1 kg of Ginger Root to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Dishcloth Gourd vs Ginger Root:

• 1 kilogram of Dishcloth Gourd has 2 times more Vitamin B1, 1.8 times more Vitamin B2 and 2.4 times more Vitamin C than Ginger Root.
• While 1 kg of Raw Ginger Root contains 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 one kilogram.
• 1 kilogram 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 one kilogram.

Comparing minerals per 1 kilogram for Dishcloth Gourd vs Ginger Root:

• 1 kilogram of Dishcloth Gourd has 1.3 times more Calcium than Ginger Root.
• While 1 kg of Raw Ginger Root contains 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 one kilogram.
• 1 kilogram of Dishcloth Gourd lack sufficient amounts of Zinc
• 1 kilogram of Ginger Root lack sufficient amounts of Calcium
• Both Raw Dishcloth Gourd as well as Raw Ginger Root lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Ginger Root contains 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 one kilogram.
• 1 kilogram 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 one kilogram.