Comparing Nutrients in 1 pound 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	2.2% 63.5kcal	12.5% 363kcal	2900kcal per day for Men 19-50 years
Fat	0.094% 0.091g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	0.028% 0.009g	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	0.24% 0.041g	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	12% 15.4g	62% 80.6g	130g per day for Men 19-50 years
Sugars	NA	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	5.97% 2.27g	24% 9.07g	38g per day for Men 19-50 years
Protein	5.02% 2.8g	14.7% 8.26g	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	11% 0.13mg	9.45% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.68% 0.1mg	12% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.07% 1.45mg	21.3% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.8% 0.69mg	18.4% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	6.8% 27.2μg	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	51% 46mg	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	NA	7.86% 1.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Gourd-flowered	Ginger Root	Recommended Dietary Allowance
Calcium	11.8% 118mg	7.26% 72.6mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	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	11.3% 0.91mg	34% 2.72mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	46.4% 195mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	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	8.42% 59mg	22% 154mg	700mg per day for Men 19-50 years
Potassium	20% 680mg	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	0.6% 9.07mg	3.93% 59mg	1500mg per day for Men 19-50 years
Zinc	29% 3.18mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	11.7% 433g	9.67% 358g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound 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 lb.
• Both Raw White Gourd-flowered as well as Raw Ginger Root have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound 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 pound:

• 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 lb.