Comparing Nutrients in 500 calories White Gourd-flowered VS Ginger Root

Weight per 500 calories

• White Gourd-flowered: 3571g
• Ginger Root: 625g

Raw Ginger Root has 5.7 times more energy per unit of mass than Raw White Gourd-flowered , which is average in comparison to other foods. White Gourd-flowered having very low energy density.

Which food has more nutrients per 500 calories - White Gourd-flowered or 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	4.83% 4.7g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	3.96% 1.27g	32g per day for Men 19-50 years
Omega 3	NA	13.3% 0.21g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	4.4% 0.75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	85.4% 111g	130g per day for Men 19-50 years
Sugars	NA	14.7% 10.6g	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	47% 18g	33% 12.5g	38g per day for Men 19-50 years
Protein	39.5% 22g	20.3% 11.4g	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	86.3% 1.04mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60.4% 0.79mg	16.3% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	71.4% 11.4mg	29.3% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	109% 5.43mg	25.4% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	110% 1.43mg	77% 1mg	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	53.6% 214μg	17% 68.8μg	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	401% 361mg	34.7% 31.3mg	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	11% 1.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.52% 0.63μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Gourd-flowered	Ginger Root	Recommended Dietary Allowance
Calcium	93% 929mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	103% 0.93mg	157% 1.4mg	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	89.3% 7.14mg	47% 3.75mg	8mg per day for Men 19-50 years
Magnesium	94% 393mg	64% 269mg	420mg per day for Men 19-50 years
Manganese	102% 2.36mg	62.2% 1.43mg	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	66.3% 464mg	30.4% 213mg	700mg per day for Men 19-50 years
Potassium	158% 5357mg	76.3% 2594mg	3400mg per day for Men 19-50 years
Selenium	13% 7.14μg	7.95% 4.38μg	55μg per day for Men 19-50 years
Sodium	4.76% 71.4mg	5.4% 81.3mg	1500mg per day for Men 19-50 years
Zinc	227% 25mg	19.3% 2.13mg	11mg per day for Men 19-50 years
Water	92% 3412g	13.3% 493g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of White Gourd-flowered vs Ginger Root:

• Raw White Gourd-flowered has 6.6 times more Vitamin B1, 3.7 times more Vitamin B2, 2.4 times more Vitamin B3, 4.3 times more Vitamin B5, 1.4 times more Vitamin B6, 3.1 times more Vitamin B9 and 11.5 times more Vitamin C than Raw Ginger Root.
• Both Raw White Gourd-flowered as well as Raw Ginger Root have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for White Gourd-flowered vs Ginger Root:

• Raw White Gourd-flowered has 9.3 times more Calcium, 1.9 times more Iron, 1.5 times more Magnesium, 1.6 times more Manganese, 2.2 times more Phosphorus, 2.1 times more Potassium, 1.6 times more Selenium, 11.8 times more Zinc and 6.9 times more Water than Raw Ginger Root.
• While Raw Ginger Root contains 1.5 times more Copper than Raw White Gourd-flowered .
• Both Raw White Gourd-flowered and Raw Ginger Root have similar amounts of Sodium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw White Gourd-flowered has 1.4 times more Fiber and 1.9 times more Protein than Raw Ginger Root.
• Both Raw White Gourd-flowered and Raw Ginger Root have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Raw White Gourd-flowered as well as Raw Ginger Root have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.