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Comparing Nutrients in 100 calories White Gourd-flowered VS Ginger Root

Weight per 100 calories

White Gourd-flowered
714g
Ginger Root
125g

Raw Ginger Root has 5.7 times more energy per unit of mass than Raw White Gourd-flowered , which is average in comparison to other foods. White Gourd-flowered having very low energy density.

Which food has more nutrients per 100 calories - White Gourd-flowered or Ginger Root?

Macros Ratio

Protein Fat Carbs

White Gourd-flowered
15%
1%
84%
Ginger Root
9%
8%
83%
100 kcal ▼

Macro Nutrients

White Gourd-flowered vs Ginger Root
3.45%100kcal
Energy
3.45%100kcal
100 kcalvs100 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.15%0.14g
Fat
0.97%0.94g
0.14 gvs0.94 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.045%0.014g
Saturated Fat
0.79%0.25g
0.014 gvs0.25 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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NA
Omega 3
2.66%0.043g
NA gvs0.043 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.38%0.064g
Omega 6
0.88%0.15g
0.064 gvs0.15 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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18.6%24.2g
Carbohydrate
17%22.2g
24.2 gvs22.2 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
2.93%2.13g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs2.13 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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9.4%3.57g
Fiber
6.58%2.5g
3.57 gvs2.5 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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7.9%4.43g
Protein
4.06%2.28g
4.43 gvs2.28 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

White Gourd-flowered vs Ginger Root
NA
Vitamin A
0%0μg
RAE, retinol activity equivalents
NA μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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17.3%0.21mg
Vitamin B1
2.6%0.031mg
Thiamine
0.21 mgvs0.031 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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12%0.16mg
Vitamin B2
3.27%0.043mg
Riboflavin
0.16 mgvs0.043 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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14.3%2.3mg
Vitamin B3
5.86%0.94mg
Niacin, nicotinic acid, niacinamide
2.3 mgvs0.94 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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21.7%1.1mg
Vitamin B5
5.08%0.25mg
Pantothenic acid
1.1 mgvs0.25 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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22%0.29mg
Vitamin B6
15.4%0.2mg
Pyridoxine
0.29 mgvs0.2 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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10.7%43μg
Vitamin B9
3.44%13.8μg
Folates and Folic Acid
43 μgvs13.8 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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80%72mg
Vitamin C
6.94%6.25mg
Ascorbic acid
72 mgvs6.25 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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NA
Vitamin E
2.17%0.33mg
Tocopherols and Tocotrienols
NA mgvs0.33 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
0.1%0.13μg
Phytomenadione or phylloquinone
NA μgvs0.13 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

White Gourd-flowered vs Ginger Root
18.6%186mg
Calcium
2%20mg
186 mgvs20 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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20.6%0.19mg
Copper
31.4%0.28mg
0.19 mgvs0.28 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Vegetables rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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18%1.43mg
Iron
9.38%0.75mg
1.43 mgvs0.75 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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18.7%78.6mg
Magnesium
12.8%53.8mg
78.6 mgvs53.8 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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20.5%0.47mg
Manganese
12.4%0.29mg
0.47 mgvs0.29 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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13.3%93mg
Phosphorus
6.07%42.5mg
93 mgvs42.5 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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31.5%1071mg
Potassium
15.3%519mg
1071 mgvs519 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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2.6%1.43μg
Selenium
1.6%0.88μg
1.43 μgvs0.88 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.95%14.3mg
Sodium
1.1%16.3mg
14.3 mgvs16.3 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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45.5%5mg
Zinc
3.86%0.43mg
5 mgvs0.43 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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18.4%682g
Water
2.67%99g
682 gvs99 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of White Gourd-flowered vs Ginger Root:
Comparing minerals per 100 calories for White Gourd-flowered vs Ginger Root:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal:

White Gourd-flowered VS Boiled White Gourd-flowered Ginger RootVS Boiled White Gourd-flowered
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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