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Comparing Nutrients in 300 calories Ginger RootVS White Gourd-flowered

Weight per 300 calories

Ginger Root
375g
White Gourd-flowered
2143g

Ginger Root has 5.7 times more energy per 100g than White Gourd-flowered . It has average energy density when compared to other foods. Raw White Gourd-flowered having very low energy density.

Which food has more nutrients per 300 calories - Ginger Root or White Gourd-flowered ?

Macros Ratio

Protein Fat Carbs

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

Macro Nutrients

Ginger Rootvs White Gourd-flowered
10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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2.9%2.8g
Fat
0.44%0.43g
2.8 gvs0.43 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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2.38%0.76g
Saturated Fat
0.13%0.043g
0.76 gvs0.043 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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7.97%0.13g
Omega 3
NA
0.13 gvsNA g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2.65%0.45g
Omega 6
1.13%0.19g
0.45 gvs0.19 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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51.3%66.6g
Carbohydrate
56%72.6g
66.6 gvs72.6 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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8.8%6.38g
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
6.38 gvsNA 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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19.7%7.5g
Fiber
28%10.7g
7.5 gvs10.7 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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12%6.83g
Protein
23.7%13.3g
6.83 gvs13.3 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
NA
RAE, retinol activity equivalents
0 μgvsNA μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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7.8%0.094mg
Vitamin B1
51.8%0.62mg
Thiamine
0.094 mgvs0.62 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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9.8%0.13mg
Vitamin B2
36.3%0.47mg
Riboflavin
0.13 mgvs0.47 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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17.6%2.8mg
Vitamin B3
43%6.86mg
Niacin, nicotinic acid, niacinamide
2.8 mgvs6.86 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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15.2%0.76mg
Vitamin B5
65%3.26mg
Pantothenic acid
0.76 mgvs3.26 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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46%0.6mg
Vitamin B6
66%0.86mg
Pyridoxine
0.6 mgvs0.86 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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10.3%41.3μg
Vitamin B9
32%129μg
Folates and Folic Acid
41.3 μgvs129 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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21%18.8mg
Vitamin C
240%216mg
Ascorbic acid
18.8 mgvs216 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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6.5%0.98mg
Vitamin E
NA
Tocopherols and Tocotrienols
0.98 mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.31%0.38μg
Vitamin K
NA
Phytomenadione or phylloquinone
0.38 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%60mg
Calcium
55.7%557mg
60 mgvs557 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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94%0.85mg
Copper
62%0.56mg
0.85 mgvs0.56 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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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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28%2.25mg
Iron
53.6%4.3mg
2.25 mgvs4.3 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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38.4%161mg
Magnesium
56%236mg
161 mgvs236 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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37.3%0.86mg
Manganese
61.5%1.4mg
0.86 mgvs1.4 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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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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18.2%128mg
Phosphorus
39.8%279mg
128 mgvs279 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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45.8%1556mg
Potassium
95%3214mg
1556 mgvs3214 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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4.77%2.63μg
Selenium
7.8%4.3μg
2.63 μgvs4.3 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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3.25%48.8mg
Sodium
2.86%43mg
48.8 mgvs43 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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11.6%1.28mg
Zinc
136%15mg
1.28 mgvs15 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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8%296g
Water
55.3%2047g
296 gvs2047 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Ginger Root vs White Gourd-flowered :
Comparing minerals per 300 calories for Ginger Root vs White Gourd-flowered :
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal:

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