Comparing Nutrients in 1 pound 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	12.5% 363kcal	3.13% 91kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	2.88% 0.92g	0.23% 0.073g	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	2.32% 0.39g	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	15% 19.7g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	12.6% 9.16g	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	13% 5g	38g per day for Men 19-50 years
Protein	14.7% 8.26g	9.7% 5.44g	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	9.45% 0.11mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.15mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.3% 3.4mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.4% 0.92mg	19.8% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	15% 0.2mg	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	7.94% 31.8μg	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	60.5% 54.4mg	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	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	2.65% 3.18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ginger Root	Dishcloth Gourd	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	17.6% 0.16mg	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	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	45% 1.04mg	18% 0.42mg	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	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	55.4% 1882mg	18.5% 630mg	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	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	9.67% 358g	11.5% 426g	3700g per day for Men 19-50 years

Nutrient Comparison: Ginger Root VS Dishcloth Gourd per 1 lb

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

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

• 1 pound of Ginger Root has 1.9 times more Vitamin B3, 3.7 times more Vitamin B6 and 1.6 times more Vitamin B9 than Dishcloth Gourd.
• While 1 lb of 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 Ginger Root and Dishcloth Gourd provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Dishcloth Gourd have insufficient amounts of Vitamin B9
• Both Raw Ginger Root as well as Raw 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 Dishcloth Gourd:

• 1 pound of 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 and 4.9 times more Zinc than Dishcloth Gourd.
• Both Ginger Root and Dishcloth Gourd contain similar levels of Phosphorus and Water per one pound.
• 1 pound of Ginger Root lack sufficient amounts of Calcium
• 1 pound of Dishcloth Gourd lack sufficient amounts of Zinc
• Both Raw Ginger Root as well as Raw Dishcloth Gourd lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Ginger Root has 4 times more Energy, 4.1 times more Carbohydrate, 1.8 times more Fiber and 1.5 times more Protein than Dishcloth Gourd.
• Both Ginger Root and Dishcloth Gourd offer comparable quantities of Sugars per one pound.
• 1 pound of Dishcloth Gourd provide inadequate amounts of Energy
• Both Raw Ginger Root as well as Raw Dishcloth Gourd provide inadequate amounts of Omega 6 in one pound.