Comparing Nutrients in 1 pound Ginger Root VS Boiled Dishcloth Gourd

Macros Ratio

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

Macro Nutrients

	Ginger Root	Boiled Dishcloth Gourd	Recommended Dietary Allowance
Energy	12.5% 363kcal	8.76% 254kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	2.88% 0.92g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	9.64% 0.15g	NA	1.6g per day for Men 19-50 years
Omega 6	3.2% 0.54g	3.95% 0.67g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62% 80.6g	50% 65g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	32.3% 23.5g	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	24% 9.07g	34.6% 13g	38g per day for Men 19-50 years
Protein	14.7% 8.26g	5.35% 3g	56g per day for Men 19-50 years

Vitamins

	Ginger Root	Boiled Dishcloth Gourd	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.45% 0.11mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.15mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.3% 3.4mg	7.37% 1.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.4% 0.92mg	45.4% 2.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	34.5% 0.45mg	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	12.5% 50μg	13.6% 54.4μg	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% 22.7mg	28.7% 26mg	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	7.86% 1.18mg	7.26% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	6.43% 7.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ginger Root	Boiled Dishcloth Gourd	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	43% 0.39mg	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	34% 2.72mg	20.4% 1.63mg	8mg per day for Men 19-50 years
Magnesium	46.4% 195mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	45% 1.04mg	44% 1mg	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	22% 154mg	20% 141mg	700mg per day for Men 19-50 years
Potassium	55.4% 1882mg	60.4% 2055mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	3.93% 59mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	9.67% 358g	10.3% 382g	3700g per day for Men 19-50 years

Nutrient Comparison: Ginger Root VS Boiled Dishcloth Gourd per 1 lb

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

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

• 1 pound of Ginger Root has 2.9 times more Vitamin B3 and 1.6 times more Vitamin B6 than Boiled Dishcloth Gourd.
• While 1 lb of Boiled and Drained Dishcloth Gourd contains 1.8 times more Vitamin B1 and 2.5 times more Vitamin B5 than Raw Ginger Root.
• Both Ginger Root and Boiled Dishcloth Gourd provide similar amounts of Vitamin B2, Vitamin B9 and Vitamin C per one pound.
• 1 pound of Boiled Dishcloth Gourd have insufficient amounts of Vitamin B3
• Both Raw Ginger Root as well as Boiled and Drained Dishcloth Gourd have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one pound.

Comparing minerals per 1 pound for Ginger Root vs Boiled Dishcloth Gourd:

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

Comparison of macro-nutrients per 1 pound:

• 1 pound of Ginger Root has 1.4 times more Energy, 1.2 times more Carbohydrate and 2.8 times more Protein than Boiled Dishcloth Gourd.
• While 1 lb of Boiled and Drained Dishcloth Gourd contains 3 times more Sugars and 1.5 times more Fiber than Raw Ginger Root.
• 1 pound of Boiled Dishcloth Gourd provide inadequate amounts of Energy and Protein
• Both Raw Ginger Root as well as Boiled and Drained Dishcloth Gourd provide inadequate amounts of Omega 6 in one pound.