Comparing Nutrients in 5 ounces Ginger Root VS White Gourd-flowered

Macros Ratio

	Protein	Fat	Carbs
Ginger Root	9%	8%	83%
White Gourd-flowered	15%	1%	84%

Macro Nutrients

	Ginger Root	White Gourd-flowered	Recommended Dietary Allowance
Energy	3.9% 113kcal	0.68% 20kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.06g	0.029% 0.028g	97g per day for Men 19-50 years
Saturated Fat	0.9% 0.29g	0.009% 0.003g	32g per day for Men 19-50 years
Omega 3	3% 0.048g	NA	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	0.075% 0.013g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.4% 25g	3.7% 4.8g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	NA	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	7.46% 2.83g	1.87% 0.71g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	1.57% 0.88g	56g per day for Men 19-50 years

Vitamins

	Ginger Root	White Gourd-flowered	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.95% 0.035mg	3.43% 0.041mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.7% 0.048mg	2.4% 0.031mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.64% 1.06mg	2.83% 0.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.75% 0.29mg	4.3% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.4% 0.23mg	4.36% 0.057mg	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	3.9% 15.6μg	2.13% 8.5μg	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	7.87% 7.1mg	16% 14.3mg	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	2.46% 0.37mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.12% 0.14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ginger Root	White Gourd-flowered	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	3.7% 37mg	1000mg per day for Men 19-50 years
Copper	35.6% 0.32mg	4.1% 0.037mg	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	10.6% 0.85mg	3.54% 0.28mg	8mg per day for Men 19-50 years
Magnesium	14.5% 61mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	4.07% 0.094mg	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	6.9% 48mg	2.63% 18.4mg	700mg per day for Men 19-50 years
Potassium	17.3% 588mg	6.25% 213mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	1.23% 18.4mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	9.02% 0.99mg	11mg per day for Men 19-50 years
Water	3.02% 112g	3.66% 135g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Ginger Root vs White Gourd-flowered :

• Raw Ginger Root has 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 .
• While Raw White Gourd-flowered contains 2 times more Vitamin C than Raw Ginger Root.
• Both Raw Ginger Root and Raw White Gourd-flowered have similar amounts of Vitamin B1 per 5 oz.
• Both Raw Ginger Root as well as Raw White Gourd-flowered have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Ginger Root vs White Gourd-flowered :

• Raw Ginger Root has 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 .
• While Raw White Gourd-flowered contains 1.6 times more Calcium and 2.1 times more Zinc than Raw Ginger Root.
• Both Raw Ginger Root and Raw White Gourd-flowered have similar amounts of Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Ginger Root has 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 Ginger Root as well as Raw White Gourd-flowered have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.