Comparing Nutrients in 5 ounces Boiled Dishcloth Gourd VS 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	2.74% 79.4kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.48g	1.1% 1.06g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.038g	0.9% 0.29g	32g per day for Men 19-50 years
Omega 3	NA	3% 0.048g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.6% 20.3g	19.4% 25g	130g per day for Men 19-50 years
Sugars	10% 7.33g	3.32% 2.4g	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	11% 4.1g	7.46% 2.83g	38g per day for Men 19-50 years
Protein	1.67% 0.94g	4.6% 2.58g	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	5.43% 0.065mg	2.95% 0.035mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	3.7% 0.048mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.3% 0.37mg	6.64% 1.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.2% 0.71mg	5.75% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.8% 0.14mg	17.4% 0.23mg	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	4.25% 17μg	3.9% 15.6μg	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	8.98% 8.08mg	7.87% 7.1mg	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	2.27% 0.34mg	2.46% 0.37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Dishcloth Gourd	Ginger Root	Recommended Dietary Allowance
Calcium	1.28% 12.8mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	13.4% 0.12mg	35.6% 0.32mg	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	6.38% 0.51mg	10.6% 0.85mg	8mg per day for Men 19-50 years
Magnesium	6.75% 28.3mg	14.5% 61mg	420mg per day for Men 19-50 years
Manganese	13.7% 0.32mg	14% 0.32mg	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	6.28% 44mg	6.9% 48mg	700mg per day for Men 19-50 years
Potassium	19% 642mg	17.3% 588mg	3400mg per day for Men 19-50 years
Selenium	0.52% 0.28μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	2% 29.8mg	1.23% 18.4mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	4.4% 0.48mg	11mg per day for Men 19-50 years
Water	3.23% 119g	3.02% 112g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Dishcloth Gourd VS Ginger Root per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Dishcloth Gourd versus 5 oz of Ginger Root to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Dishcloth Gourd vs Ginger Root:

• 5 ounces of Boiled Dishcloth Gourd have 1.8 times more Vitamin B1, 1.2 times more Vitamin B2 and 2.5 times more Vitamin B5 than Ginger Root.
• While 5 oz of Raw Ginger Root contain 2.9 times more Vitamin B3 and 1.6 times more Vitamin B6 than Boiled and Drained Dishcloth Gourd.
• Both Boiled Dishcloth Gourd and Ginger Root provide similar amounts of Vitamin B9 and Vitamin C per five ounces.
• 5 ounces of Boiled Dishcloth Gourd have insufficient amounts of Vitamin B3
• Both Boiled and Drained Dishcloth Gourd as well as Raw Ginger Root have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Boiled Dishcloth Gourd vs Ginger Root:

• 5 oz of Raw Ginger Root contain 2.7 times more Copper, 1.7 times more Iron, 2.2 times more Magnesium and 2 times more Zinc than Boiled and Drained Dishcloth Gourd.
• Both Boiled Dishcloth Gourd and Ginger Root contain similar levels of Manganese, Phosphorus, Potassium and Water per five ounces.
• 5 ounces of Boiled Dishcloth Gourd lack sufficient amounts of Zinc
• Both Boiled and Drained Dishcloth Gourd as well as Raw Ginger Root lack sufficient amounts of Calcium and Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Dishcloth Gourd have 3 times more Sugars and 1.5 times more Fiber than Ginger Root.
• While 5 oz of Raw Ginger Root contain 1.4 times more Energy and 2.8 times more Protein than Boiled and Drained Dishcloth Gourd.
• Both Boiled Dishcloth Gourd and Ginger Root offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Boiled Dishcloth Gourd provide inadequate amounts of Energy and Protein
• Both Boiled and Drained Dishcloth Gourd as well as Raw Ginger Root provide inadequate amounts of Omega 6 in five ounces.