Comparing Nutrients in 7 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	1.37% 39.7kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	1.53% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.099% 0.032g	1.26% 0.4g	32g per day for Men 19-50 years
Omega 3	NA	4.2% 0.067g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	1.4% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.64% 8.63g	27% 35.3g	130g per day for Men 19-50 years
Sugars	5.53% 4g	4.65% 3.37g	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	5.74% 2.2g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	4.25% 2.4g	6.45% 3.6g	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	8.27% 0.099mg	4.13% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	5.2% 0.067mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	9.3% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.65% 0.43mg	8.06% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.56% 0.085mg	24.4% 0.32mg	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	3.47% 14μg	5.46% 22μg	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	26.5% 24mg	11% 9.92mg	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	1.32% 0.2mg	3.44% 0.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.16% 1.4μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dishcloth Gourd	Ginger Root	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	7.7% 0.069mg	50% 0.45mg	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	8.93% 0.71mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	20.3% 85.3mg	420mg per day for Men 19-50 years
Manganese	7.94% 0.18mg	19.8% 0.45mg	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	9.07% 63.5mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	8.1% 276mg	24.2% 824mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	1.7% 25.8mg	1500mg per day for Men 19-50 years
Zinc	1.26% 0.14mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	5.03% 186g	4.23% 157g	3700g per day for Men 19-50 years

Nutrient Comparison: Dishcloth Gourd VS Ginger Root per 7 oz

Compare the macro and micronutrient content in 7 oz of Dishcloth Gourd versus 7 oz of Ginger Root to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Dishcloth Gourd vs Ginger Root:

• 7 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 7 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 seven ounces.
• 7 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 seven ounces.

Comparing minerals per 7 ounces for Dishcloth Gourd vs Ginger Root:

• 7 ounces of Dishcloth Gourd have 1.3 times more Calcium than Ginger Root.
• While 7 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 seven ounces.
• 7 ounces of Dishcloth Gourd lack sufficient amounts of Zinc
• 7 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 seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 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 seven ounces.
• 7 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 seven ounces.