Comparing Nutrients in 5 ounces Dishcloth Gourd VS Ginger Root

Macros Ratio

	Protein	Fat	Carbs
Dishcloth Gourd	20%	8%	72%
Ginger Root	9%	8%	83%

Macro Nutrients

	Dishcloth Gourd	Ginger Root	Recommended Dietary Allowance
Energy	0.98% 28.3kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	1.1% 1.06g	97g per day for Men 19-50 years
Saturated Fat	0.071% 0.023g	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	0.73% 0.12g	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	4.74% 6.17g	19.4% 25g	130g per day for Men 19-50 years
Sugars	3.95% 2.86g	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	4.1% 1.56g	7.46% 2.83g	38g per day for Men 19-50 years
Protein	3.04% 1.7g	4.6% 2.58g	56g per day for Men 19-50 years

Vitamins

	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	5.9% 0.071mg	2.95% 0.035mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	3.7% 0.048mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	6.64% 1.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	5.75% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.7% 0.061mg	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	2.5% 9.92μg	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	19% 17mg	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	0.94% 0.14mg	2.46% 0.37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 0.99μg	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dishcloth Gourd	Ginger Root	Recommended Dietary Allowance
Calcium	2.83% 28.3mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	5.5% 0.05mg	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	4.72% 20mg	14.5% 61mg	420mg per day for Men 19-50 years
Manganese	5.67% 0.13mg	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	6.48% 45.4mg	6.9% 48mg	700mg per day for Men 19-50 years
Potassium	5.8% 197mg	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	0.28% 4.25mg	1.23% 18.4mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	4.4% 0.48mg	11mg per day for Men 19-50 years
Water	3.6% 133g	3.02% 112g	3700g per day for Men 19-50 years

Nutrient Comparison: Dishcloth Gourd VS Ginger Root per 5 oz

Compare the macro and micronutrient content in 5 oz of 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 Dishcloth Gourd vs Ginger Root:

• 5 ounces of Dishcloth Gourd have 2 times more Vitamin B1, 1.8 times more Vitamin B2 and 2.4 times more Vitamin C than Ginger Root.
• While 5 oz of Raw Ginger Root contain 1.9 times more Vitamin B3, 3.7 times more Vitamin B6 and 1.6 times more Vitamin B9 than Raw Dishcloth Gourd.
• Both Dishcloth Gourd and Ginger Root provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Dishcloth Gourd have insufficient amounts of Vitamin B9
• Both Raw 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 Dishcloth Gourd vs Ginger Root:

• 5 ounces of Dishcloth Gourd have 1.3 times more Calcium than Ginger Root.
• While 5 oz of Raw Ginger Root contain 6.5 times more Copper, 1.7 times more Iron, 3.1 times more Magnesium, 2.5 times more Manganese, 3 times more Potassium and 4.9 times more Zinc than Raw Dishcloth Gourd.
• Both Dishcloth Gourd and Ginger Root contain similar levels of Phosphorus and Water per five ounces.
• 5 ounces of Dishcloth Gourd lack sufficient amounts of Zinc
• 5 ounces of Ginger Root lack sufficient amounts of Calcium
• Both Raw Dishcloth Gourd as well as Raw Ginger Root lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Ginger Root contain 4 times more Energy, 4.1 times more Carbohydrate, 1.8 times more Fiber and 1.5 times more Protein than Raw Dishcloth Gourd.
• Both Dishcloth Gourd and Ginger Root offer comparable quantities of Sugars per five ounces.
• 5 ounces of Dishcloth Gourd provide inadequate amounts of Energy
• Both Raw Dishcloth Gourd as well as Raw Ginger Root provide inadequate amounts of Omega 6 in five ounces.