Comparing Nutrients in 7 ounces Boiled White Gourd-flowered VS Ginger Root

Macros Ratio

	Protein	Fat	Carbs
Boiled White Gourd-flowered	14%	1%	85%
Ginger Root	9%	8%	83%

Macro Nutrients

	Boiled White Gourd-flowered	Ginger Root	Recommended Dietary Allowance
Energy	1.03% 29.8kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	0.041% 0.04g	1.53% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.012% 0.004g	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	0.11% 0.018g	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	5.63% 7.32g	27% 35.3g	130g per day for Men 19-50 years
Sugars	NA	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	6.27% 2.4g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	2.13% 1.2g	6.45% 3.6g	56g per day for Men 19-50 years

Vitamins

	Boiled 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	4.8% 0.058mg	4.13% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.36% 0.044mg	5.2% 0.067mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.84% 0.77mg	9.3% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.7% 0.29mg	8.06% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.8% 0.075mg	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	2% 7.94μg	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	18.7% 17mg	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	NA	3.44% 0.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled White Gourd-flowered	Ginger Root	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	5.73% 0.052mg	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	6.2% 0.5mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	20.3% 85.3mg	420mg per day for Men 19-50 years
Manganese	5.7% 0.13mg	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	3.7% 25.8mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	9.92% 337mg	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	0.26% 3.97mg	1.7% 25.8mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	5.1% 189g	4.23% 157g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled White Gourd-flowered vs Ginger Root:

• Boiled and Drained White Gourd-flowered has 1.7 times more Vitamin C than Raw Ginger Root.
• While Raw Ginger Root contains 1.5 times more Vitamin B2, 1.9 times more Vitamin B3, 1.4 times more Vitamin B5, 4.2 times more Vitamin B6 and 2.8 times more Vitamin B9 than Boiled and Drained White Gourd-flowered .
• Both Boiled and Drained White Gourd-flowered and Raw Ginger Root have similar amounts of Vitamin B1 per 7 oz.
• Both Boiled and Drained White Gourd-flowered as well as Raw Ginger Root have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled White Gourd-flowered vs Ginger Root:

• Boiled and Drained White Gourd-flowered has 1.5 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, 2.4 times more Iron, 3.9 times more Magnesium, 3.5 times more Manganese, 2.6 times more Phosphorus, 2.4 times more Potassium and 3.5 times more Selenium than Boiled and Drained White Gourd-flowered .

Comparison of macro-nutrients per 7 ounces:

• Raw Ginger Root contains 5.3 times more Energy, 4.8 times more Carbohydrate, 1.7 times more Fiber and 3 times more Protein than Boiled and Drained White Gourd-flowered .
• Both Boiled and Drained White Gourd-flowered as well as Raw Ginger Root have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.