Comparing Nutrients in 14 ounces Ginger RootVS White Gourd-flowered

Macros Ratio

Protein Fat Carbs

Ginger Root

83%

White Gourd-flowered

15%

84%

14 oz ▼

Macro Nutrients

Ginger Rootvs White Gourd-flowered

11%318kcal

Energy

1.9%55.6kcal

318 kcalvs55.6 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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3.07%2.98g

Fat

0.082%0.079g

2.98 gvs0.079 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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2.5%0.81g

Saturated Fat

0.025%0.008g

0.81 gvs0.008 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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8.43%0.13g

Omega 3

0.13 gvsNA g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2.8%0.48g

Omega 6

0.21%0.036g

0.48 gvs0.036 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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54.3%70.5g

Carbohydrate

10.3%13.5g

70.5 gvs13.5 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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9.3%6.75g

Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

6.75 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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21%7.94g

Fiber

5.22%2g

7.94 gvs2 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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13%7.22g

Protein

4.4%2.46g

7.22 gvs2.46 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Ginger Rootvs White Gourd-flowered

0%0μg

Vitamin A

RAE, retinol activity equivalents

0 μgvsNA μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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8.27%0.099mg

Vitamin B1

9.6%0.12mg

Thiamine

0.099 mgvs0.12 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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10.4%0.13mg

Vitamin B2

6.7%0.087mg

Riboflavin

0.13 mgvs0.087 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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18.6%2.98mg

Vitamin B3

7.94%1.27mg

Niacin, nicotinic acid, niacinamide

2.98 mgvs1.27 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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16%0.81mg

Vitamin B5

12%0.6mg

Pantothenic acid

0.81 mgvs0.6 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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49%0.64mg

Vitamin B6

12.2%0.16mg

Pyridoxine

0.64 mgvs0.16 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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11%43.7μg

Vitamin B9

5.95%24μg

Folates and Folic Acid

43.7 μgvs24 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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22%20mg

Vitamin C

44.5%40mg

Ascorbic acid

20 mgvs40 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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6.88%1.03mg

Vitamin E

Tocopherols and Tocotrienols

1.03 mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.33%0.4μg

Vitamin K

Phytomenadione or phylloquinone

0.4 μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Ginger Rootvs White Gourd-flowered

6.35%63.5mg

Calcium

10.3%103mg

63.5 mgvs103 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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100%0.9mg

Copper

11.5%0.1mg

0.9 mgvs0.1 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

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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29.8%2.4mg

Iron

9.92%0.79mg

2.4 mgvs0.79 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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40.6%171mg

Magnesium

10.4%43.7mg

171 mgvs43.7 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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39.5%0.91mg

Manganese

11.4%0.26mg

0.91 mgvs0.26 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

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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19.3%135mg

Phosphorus

7.37%51.6mg

135 mgvs51.6 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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48.4%1647mg

Potassium

17.5%595mg

1647 mgvs595 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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5.05%2.78μg

Selenium

1.44%0.79μg

2.78 μgvs0.79 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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3.44%51.6mg

Sodium

0.53%7.94mg

51.6 mgvs7.94 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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12.3%1.35mg

Zinc

25.3%2.78mg

1.35 mgvs2.78 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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8.46%313g

Water

10.2%379g

313 gvs379 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Ginger Root vs White Gourd-flowered :

Raw Ginger Root has 1.5 times more Vitamin B2, 2.3 times more Vitamin B3, 1.3 times more Vitamin B5, 4 times more Vitamin B6 and 1.8 times more Vitamin B9 than Raw White Gourd-flowered .
While Raw White Gourd-flowered contains 2 times more Vitamin C than Raw Ginger Root.
Both Raw Ginger Root and Raw White Gourd-flowered have similar amounts of Vitamin B1 per 14 oz.
Both Raw Ginger Root as well as Raw White Gourd-flowered have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Ginger Root vs White Gourd-flowered :

Raw Ginger Root has 8.7 times more Copper, 3 times more Iron, 3.9 times more Magnesium, 3.5 times more Manganese, 2.6 times more Phosphorus, 2.8 times more Potassium and 3.5 times more Selenium than Raw White Gourd-flowered .
While Raw White Gourd-flowered contains 1.6 times more Calcium and 2.1 times more Zinc than Raw Ginger Root.
Both Raw Ginger Root and Raw White Gourd-flowered have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

Raw Ginger Root has 5.7 times more Energy, 5.2 times more Carbohydrate, 4 times more Fiber and 2.9 times more Protein than Raw White Gourd-flowered .
Both Raw Ginger Root as well as Raw White Gourd-flowered have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

Ginger RootVS Boiled White Gourd-flowered White Gourd-flowered VS Boiled White Gourd-flowered

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Comparing Nutrients in 14 ounces Ginger RootVS White Gourd-flowered

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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