Comparing Nutrients in 300 calories Boiled Dishcloth Gourd VS Ginger Root

Weight per 300 calories

• Boiled Dishcloth Gourd: 536g
• Ginger Root: 375g

Raw Ginger Root has 1.4 times more energy per unit of mass than Boiled and Drained Dishcloth Gourd, which is average in comparison to other foods. Boiled Dishcloth Gourd having low energy density.

Discover which food has more nutrients per 300 calories - Boiled Dishcloth Gourd or Ginger Root?

Macros Ratio

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

Macro Nutrients

	Boiled Dishcloth Gourd	Ginger Root	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.88% 1.82g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	2.38% 0.76g	32g per day for Men 19-50 years
Omega 3	NA	7.97% 0.13g	1.6g per day for Men 19-50 years
Omega 6	4.66% 0.79g	2.65% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59% 77g	51.3% 66.6g	130g per day for Men 19-50 years
Sugars	38.2% 27.7g	8.8% 6.38g	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	41% 15.5g	19.7% 7.5g	38g per day for Men 19-50 years
Protein	6.3% 3.54g	12% 6.83g	56g per day for Men 19-50 years

Vitamins

	Boiled 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	20.5% 0.25mg	7.8% 0.094mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.3% 0.23mg	9.8% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.7% 1.4mg	17.6% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.7% 2.7mg	15.2% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40.8% 0.53mg	46% 0.6mg	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	16% 64.3μg	10.3% 41.3μg	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	34% 30.5mg	21% 18.8mg	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	8.57% 1.3mg	6.5% 0.98mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.6% 9.1μg	0.31% 0.38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Dishcloth Gourd	Ginger Root	Recommended Dietary Allowance
Calcium	4.82% 48.2mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	50.6% 0.46mg	94% 0.85mg	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	24% 1.93mg	28% 2.25mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	38.4% 161mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	37.3% 0.86mg	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	23.7% 166mg	18.2% 128mg	700mg per day for Men 19-50 years
Potassium	71.4% 2427mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	1.95% 1.07μg	4.77% 2.63μg	55μg per day for Men 19-50 years
Sodium	7.5% 113mg	3.25% 48.8mg	1500mg per day for Men 19-50 years
Zinc	8.28% 0.91mg	11.6% 1.28mg	11mg per day for Men 19-50 years
Water	12.2% 452g	8% 296g	3700g per day for Men 19-50 years

Boiled Dishcloth Gourd VS Ginger Root Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Dishcloth Gourd or Ginger Root?

Lets compare vitamin content per 300 calories of Boiled Dishcloth Gourd vs Ginger Root:

• 300 calories of Boiled Dishcloth Gourd have 2.6 times more Vitamin B1, 1.8 times more Vitamin B2, 3.5 times more Vitamin B5, 1.6 times more Vitamin B9, 1.6 times more Vitamin C, 1.3 times more Vitamin E and 24.3 times more Vitamin K than Ginger Root.
• While 300 kcal of Raw Ginger Root contain 2 times more Vitamin B3 than Boiled and Drained Dishcloth Gourd.
• Both Boiled Dishcloth Gourd and Ginger Root provide similar amounts of Vitamin B6 per 300 calories.
• 300 calories of Ginger Root have insufficient amounts of Vitamin K
• Both Boiled and Drained Dishcloth Gourd as well as Raw Ginger Root have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Dishcloth Gourd vs Ginger Root:

• 300 calories of Boiled Dishcloth Gourd have 1.4 times more Manganese, 1.3 times more Phosphorus, 1.6 times more Potassium, 2.3 times more Sodium and 1.5 times more Water than Ginger Root.
• While 300 kcal of Raw Ginger Root contain 1.9 times more Copper, 1.5 times more Magnesium and 1.4 times more Zinc than Boiled and Drained Dishcloth Gourd.
• Both Boiled Dishcloth Gourd and Ginger Root contain similar levels of Iron per 300 calories.
• 300 calories of Boiled Dishcloth Gourd lack sufficient amounts of Calcium
• Both Boiled and Drained Dishcloth Gourd as well as Raw Ginger Root lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Dishcloth Gourd have 4.3 times more Sugars and 2.1 times more Fiber than Ginger Root.
• While 300 kcal of Raw Ginger Root contain 1.9 times more Protein than Boiled and Drained Dishcloth Gourd.
• Both Boiled Dishcloth Gourd and Ginger Root offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Boiled and Drained Dishcloth Gourd as well as Raw Ginger Root provide inadequate amounts of Omega 6 in 300 calories.