Comparing Nutrients in 1 pound 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	3.13% 91kcal	12.5% 363kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.073g	2.88% 0.92g	32g per day for Men 19-50 years
Omega 3	NA	9.64% 0.15g	1.6g per day for Men 19-50 years
Omega 6	2.32% 0.39g	3.2% 0.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.7g	62% 80.6g	130g per day for Men 19-50 years
Sugars	12.6% 9.16g	10.6% 7.7g	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	24% 9.07g	38g per day for Men 19-50 years
Protein	9.7% 5.44g	14.7% 8.26g	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	19% 0.23mg	9.45% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	12% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	21.3% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.8% 0.99mg	18.4% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	56% 0.73mg	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	7.94% 31.8μg	12.5% 50μg	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	60.5% 54.4mg	25% 22.7mg	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	3.02% 0.45mg	7.86% 1.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.65% 3.18μg	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dishcloth Gourd	Ginger Root	Recommended Dietary Allowance
Calcium	9.07% 91mg	7.26% 72.6mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	114% 1.03mg	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	20.4% 1.63mg	34% 2.72mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	46.4% 195mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	45% 1.04mg	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	20.7% 145mg	22% 154mg	700mg per day for Men 19-50 years
Potassium	18.5% 630mg	55.4% 1882mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	3.93% 59mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	11.5% 426g	9.67% 358g	3700g per day for Men 19-50 years

Nutrient Comparison: Dishcloth Gourd VS Ginger Root per 1 lb

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

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

• 1 pound 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 lb 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 pound.
• 1 pound 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 pound.

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

• 1 pound of Dishcloth Gourd has 1.3 times more Calcium than Ginger Root.
• While 1 lb 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 pound.
• 1 pound of Dishcloth Gourd lack sufficient amounts of Zinc
• 1 pound 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 pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb 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 pound.
• 1 pound 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 pound.