Comparing Nutrients in 1 kilogram White Gourd-flowered VS Ginger Root

Macros Ratio

	Protein	Fat	Carbs
White Gourd-flowered	15%	1%	84%
Ginger Root	9%	8%	83%

Macro Nutrients

	White Gourd-flowered	Ginger Root	Recommended Dietary Allowance
Energy	4.83% 140kcal	27.6% 800kcal	2900kcal per day for Men 19-50 years
Fat	0.21% 0.2g	7.73% 7.5g	97g per day for Men 19-50 years
Saturated Fat	0.063% 0.02g	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	0.53% 0.09g	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	26% 34g	137% 178g	130g per day for Men 19-50 years
Sugars	NA	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	13% 5g	52.6% 20g	38g per day for Men 19-50 years
Protein	11% 6.2g	32.5% 18g	56g per day for Men 19-50 years

Vitamins

	White Gourd-flowered	Ginger Root	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.2mg	47% 7.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.4% 1.52mg	40.6% 2.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.8% 0.4mg	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	15% 60μg	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	112% 101mg	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	NA	17.3% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Gourd-flowered	Ginger Root	Recommended Dietary Allowance
Calcium	26% 260mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	29% 0.26mg	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	25% 2mg	75% 6mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	102% 430mg	420mg per day for Men 19-50 years
Manganese	28.7% 0.66mg	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	18.6% 130mg	48.6% 340mg	700mg per day for Men 19-50 years
Potassium	44% 1500mg	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	1.33% 20mg	8.67% 130mg	1500mg per day for Men 19-50 years
Zinc	63.6% 7mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	26% 955g	21.3% 789g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of White Gourd-flowered vs Ginger Root:

• Raw White Gourd-flowered has 2 times more Vitamin C than Raw Ginger Root.
• While Raw Ginger Root contains 1.5 times more Vitamin B2, 2.3 times more Vitamin B3, 1.3 times more Vitamin B5, 4 times more Vitamin B6 and 1.8 times more Vitamin B9 than Raw White Gourd-flowered .
• Both Raw White Gourd-flowered and Raw Ginger Root have similar amounts of Vitamin B1 per 1 kg.
• Both Raw White Gourd-flowered as well as Raw Ginger Root have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for White Gourd-flowered vs Ginger Root:

• Raw White Gourd-flowered has 1.6 times more Calcium, 2.1 times more Zinc and 1.2 times more Water than Raw Ginger Root.
• While Raw Ginger Root contains 8.7 times more Copper, 3 times more Iron, 3.9 times more Magnesium, 3.5 times more Manganese, 2.6 times more Phosphorus, 2.8 times more Potassium and 3.5 times more Selenium than Raw White Gourd-flowered .

Comparison of macro-nutrients per 1 kilogram:

• Raw Ginger Root contains 5.7 times more Energy, 5.2 times more Carbohydrate, 4 times more Fiber and 2.9 times more Protein than Raw White Gourd-flowered .
• Both Raw White Gourd-flowered as well as Raw Ginger Root have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.