Comparing Nutrients in 100 calories Dishcloth Gourd VS Ginger Root

Weight per 100 calories

• Dishcloth Gourd: 500g
• Ginger Root: 125g

Raw Ginger Root has 4 times more energy per unit of mass than Raw Dishcloth Gourd, which is average in comparison to other foods. Dishcloth Gourd having very low energy density.

Discover which food has more nutrients per 100 calories - Dishcloth Gourd or 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	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	0.97% 0.94g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.08g	0.79% 0.25g	32g per day for Men 19-50 years
Omega 3	NA	2.66% 0.043g	1.6g per day for Men 19-50 years
Omega 6	2.56% 0.44g	0.88% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.7% 21.8g	17% 22.2g	130g per day for Men 19-50 years
Sugars	14% 10g	2.93% 2.13g	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	14.5% 5.5g	6.58% 2.5g	38g per day for Men 19-50 years
Protein	10.7% 6g	4.06% 2.28g	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	21% 0.25mg	2.6% 0.031mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	3.27% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.5% 2mg	5.86% 0.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	5.08% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.5% 0.22mg	15.4% 0.2mg	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	8.75% 35μg	3.44% 13.8μg	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	66.7% 60mg	6.94% 6.25mg	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	3.33% 0.5mg	2.17% 0.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.9% 3.5μg	0.1% 0.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dishcloth Gourd	Ginger Root	Recommended Dietary Allowance
Calcium	10% 100mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	19.4% 0.18mg	31.4% 0.28mg	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	22.5% 1.8mg	9.38% 0.75mg	8mg per day for Men 19-50 years
Magnesium	16.7% 70mg	12.8% 53.8mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	12.4% 0.29mg	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	23% 160mg	6.07% 42.5mg	700mg per day for Men 19-50 years
Potassium	20.4% 695mg	15.3% 519mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	1.6% 0.88μg	55μg per day for Men 19-50 years
Sodium	1% 15mg	1.1% 16.3mg	1500mg per day for Men 19-50 years
Zinc	3.2% 0.35mg	3.86% 0.43mg	11mg per day for Men 19-50 years
Water	12.7% 469g	2.67% 99g	3700g per day for Men 19-50 years

Dishcloth Gourd VS Ginger Root Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Dishcloth Gourd or Ginger Root?

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

• 100 calories of Dishcloth Gourd have 8 times more Vitamin B1, 7.1 times more Vitamin B2, 2.1 times more Vitamin B3, 4.3 times more Vitamin B5, 2.5 times more Vitamin B9, 9.6 times more Vitamin C, 1.5 times more Vitamin E and 28 times more Vitamin K than Ginger Root.
• Both Dishcloth Gourd and Ginger Root provide similar amounts of Vitamin B6 per 100 calories.
• 100 calories of Ginger Root have insufficient amounts of Vitamin K
• Both Raw Dishcloth Gourd as well as Raw Ginger Root have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Dishcloth Gourd vs Ginger Root:

• 100 calories of Dishcloth Gourd have 5 times more Calcium, 2.4 times more Iron, 1.3 times more Magnesium, 1.6 times more Manganese, 3.8 times more Phosphorus, 1.3 times more Potassium and 4.8 times more Water than Ginger Root.
• While 100 kcal of Raw Ginger Root contain 1.6 times more Copper than Raw Dishcloth Gourd.
• Both Dishcloth Gourd and Ginger Root contain similar levels of Zinc per 100 calories.
• Both Raw Dishcloth Gourd as well as Raw Ginger Root lack sufficient amounts of Selenium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Dishcloth Gourd have 2.9 times more Omega 6, 4.8 times more Sugars, 2.2 times more Fiber and 2.6 times more Protein than Ginger Root.
• Both Dishcloth Gourd and Ginger Root offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Ginger Root provide inadequate amounts of Omega 6