Comparing Nutrients in 5 ounces White Gourd-flowered VS 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	0.68% 20kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	0.029% 0.028g	1.1% 1.06g	97g per day for Men 19-50 years
Saturated Fat	0.009% 0.003g	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	0.075% 0.013g	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	3.7% 4.8g	19.4% 25g	130g per day for Men 19-50 years
Sugars	NA	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	1.87% 0.71g	7.46% 2.83g	38g per day for Men 19-50 years
Protein	1.57% 0.88g	4.6% 2.58g	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	3.43% 0.041mg	2.95% 0.035mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.4% 0.031mg	3.7% 0.048mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.83% 0.45mg	6.64% 1.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.3% 0.22mg	5.75% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.36% 0.057mg	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	2.13% 8.5μg	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	16% 14.3mg	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	NA	2.46% 0.37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

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

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

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

• Raw White Gourd-flowered has 1.6 times more Calcium, 2.1 times more Zinc and 1.2 times more Water than Raw Ginger Root.
• While Raw Ginger Root contains 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 .

Comparison of macro-nutrients per 5 ounces:

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