Comparing Nutrients in 1 kilogram Ginger RootVS White Gourd-flowered

Macros Ratio

Protein Fat Carbs

Ginger Root

83%

White Gourd-flowered

15%

84%

1 kg ▼

Macro Nutrients

Ginger Rootvs White Gourd-flowered

27.6%800kcal

Energy

4.83%140kcal

800 kcalvs140 kcal

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

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7.73%7.5g

Fat

0.21%0.2g

7.5 gvs0.2 g

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

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6.34%2.03g

Saturated Fat

0.063%0.02g

2.03 gvs0.02 g

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

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21.3%0.34g

Omega 3

0.34 gvsNA g

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

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7.06%1.2g

Omega 6

0.53%0.09g

1.2 gvs0.09 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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137%178g

Carbohydrate

26%34g

178 gvs34 g

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

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23.4%17g

Sugars

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

17 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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52.6%20g

Fiber

13%5g

20 gvs5 g

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

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32.5%18g

Protein

11%6.2g

18 gvs6.2 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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21%0.25mg

Vitamin B1

24%0.29mg

Thiamine

0.25 mgvs0.29 mg

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

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26%0.34mg

Vitamin B2

17%0.22mg

Riboflavin

0.34 mgvs0.22 mg

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

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47%7.5mg

Vitamin B3

20%3.2mg

Niacin, nicotinic acid, niacinamide

7.5 mgvs3.2 mg

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

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40.6%2.03mg

Vitamin B5

30.4%1.52mg

Pantothenic acid

2.03 mgvs1.52 mg

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

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123%1.6mg

Vitamin B6

30.8%0.4mg

Pyridoxine

1.6 mgvs0.4 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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27.5%110μg

Vitamin B9

15%60μg

Folates and Folic Acid

110 μgvs60 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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55.6%50mg

Vitamin C

112%101mg

Ascorbic acid

50 mgvs101 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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17.3%2.6mg

Vitamin E

Tocopherols and Tocotrienols

2.6 mgvsNA mg

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

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0.83%1μg

Vitamin K

Phytomenadione or phylloquinone

1 μgvsNA μg

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

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Minerals

Ginger Rootvs White Gourd-flowered

16%160mg

Calcium

26%260mg

160 mgvs260 mg

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

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251%2.26mg

Copper

29%0.26mg

2.26 mgvs0.26 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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75%6mg

Iron

25%2mg

6 mgvs2 mg

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

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102%430mg

Magnesium

26%110mg

430 mgvs110 mg

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

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100%2.3mg

Manganese

28.7%0.66mg

2.3 mgvs0.66 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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48.6%340mg

Phosphorus

18.6%130mg

340 mgvs130 mg

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

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122%4150mg

Potassium

44%1500mg

4150 mgvs1500 mg

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

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12.7%7μg

Selenium

3.64%2μg

7 μgvs2 μg

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

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8.67%130mg

Sodium

1.33%20mg

130 mgvs20 mg

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

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31%3.4mg

Zinc

63.6%7mg

3.4 mgvs7 mg

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

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21.3%789g

Water

26%955g

789 gvs955 g

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

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Lets compare vitamin content per 1 kilogram 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 1 kg.
Both Raw Ginger Root as well as Raw White Gourd-flowered have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram 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 1 kg.

Comparison of macro-nutrients per 1 kilogram:

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 1 kg.

Compare more foods per 1 kg:

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

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Comparing Nutrients in 1 kilogram Ginger RootVS White Gourd-flowered

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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