Comparing Nutrients in 100 grams Ginger Root VS Boiled Dishcloth Gourd

Macros Ratio

	Protein	Fat	Carbs
Ginger Root	9%	8%	83%
Boiled Dishcloth Gourd	4%	5%	91%

Macro Nutrients

	Ginger Root	Boiled Dishcloth Gourd	Recommended Dietary Allowance
Energy	2.76% 80kcal	1.93% 56kcal	2900kcal per day for Men 19-50 years
Fat	0.77% 0.75g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	0.63% 0.2g	0.084% 0.027g	32g per day for Men 19-50 years
Omega 3	2.13% 0.034g	NA	1.6g per day for Men 19-50 years
Omega 6	0.71% 0.12g	0.87% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.7% 17.8g	11% 14.3g	130g per day for Men 19-50 years
Sugars	2.34% 1.7g	7.13% 5.17g	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	5.26% 2g	7.63% 2.9g	38g per day for Men 19-50 years
Protein	3.25% 1.82g	1.18% 0.66g	56g per day for Men 19-50 years

Vitamins

	Ginger Root	Boiled Dishcloth Gourd	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.1% 0.025mg	3.83% 0.046mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.6% 0.034mg	3.23% 0.042mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.7% 0.75mg	1.63% 0.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.06% 0.2mg	10% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.3% 0.16mg	7.6% 0.099mg	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	2.75% 11μg	3% 12μg	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	5.56% 5mg	6.33% 5.7mg	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	1.73% 0.26mg	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.083% 0.1μg	1.4% 1.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ginger Root	Boiled Dishcloth Gourd	Recommended Dietary Allowance
Calcium	1.6% 16mg	0.9% 9mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	9.44% 0.085mg	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	7.5% 0.6mg	4.5% 0.36mg	8mg per day for Men 19-50 years
Magnesium	10.2% 43mg	4.76% 20mg	420mg per day for Men 19-50 years
Manganese	9.96% 0.23mg	9.7% 0.22mg	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	4.86% 34mg	4.43% 31mg	700mg per day for Men 19-50 years
Potassium	12.2% 415mg	13.3% 453mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.87% 13mg	1.4% 21mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	1.55% 0.17mg	11mg per day for Men 19-50 years
Water	2.13% 79g	2.28% 84.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Ginger Root VS Boiled Dishcloth Gourd per 100 g

Compare the macro and micronutrient content in 100 g of Ginger Root versus 100 g of Boiled Dishcloth Gourd to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Ginger Root vs Boiled Dishcloth Gourd:

• 100 grams of Ginger Root have 2.9 times more Vitamin B3 and 1.6 times more Vitamin B6 than Boiled Dishcloth Gourd.
• While 100 g of Boiled and Drained Dishcloth Gourd contain 1.8 times more Vitamin B1 and 2.5 times more Vitamin B5 than Raw Ginger Root.
• Both Ginger Root and Boiled Dishcloth Gourd provide similar amounts of Vitamin B2, Vitamin B9 and Vitamin C per 100 grams.
• 100 grams of Boiled Dishcloth Gourd have insufficient amounts of Vitamin B3
• Both Raw Ginger Root as well as Boiled and Drained Dishcloth Gourd have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 100 grams.

Comparing minerals per 100 grams for Ginger Root vs Boiled Dishcloth Gourd:

• 100 grams of Ginger Root have 2.7 times more Copper, 1.7 times more Iron, 2.2 times more Magnesium and 2 times more Zinc than Boiled Dishcloth Gourd.
• Both Ginger Root and Boiled Dishcloth Gourd contain similar levels of Manganese, Phosphorus, Potassium and Water per 100 grams.
• 100 grams of Boiled Dishcloth Gourd lack sufficient amounts of Zinc
• Both Raw Ginger Root as well as Boiled and Drained Dishcloth Gourd lack sufficient amounts of Calcium and Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Ginger Root have 1.4 times more Energy, 1.2 times more Carbohydrate and 2.8 times more Protein than Boiled Dishcloth Gourd.
• While 100 g of Boiled and Drained Dishcloth Gourd contain 3 times more Sugars and 1.5 times more Fiber than Raw Ginger Root.
• 100 grams of Boiled Dishcloth Gourd provide inadequate amounts of Energy and Protein
• Both Raw Ginger Root as well as Boiled and Drained Dishcloth Gourd provide inadequate amounts of Omega 6 in 100 grams.