Comparing Nutrients in 14 ounces Garlic VS Ginger Root

Macros Ratio

	Protein	Fat	Carbs
Garlic	16%	3%	81%
Ginger Root	9%	8%	83%

Macro Nutrients

	Garlic	Ginger Root	Recommended Dietary Allowance
Energy	20.4% 591kcal	11% 318kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	3.07% 2.98g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	2.5% 0.81g	32g per day for Men 19-50 years
Omega 3	4.96% 0.079g	8.43% 0.13g	1.6g per day for Men 19-50 years
Omega 6	5.35% 0.91g	2.8% 0.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	101% 131g	54.3% 70.5g	130g per day for Men 19-50 years
Sugars	5.47% 3.97g	9.3% 6.75g	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	22% 8.33g	21% 7.94g	38g per day for Men 19-50 years
Protein	45% 25.2g	13% 7.22g	56g per day for Men 19-50 years

Vitamins

	Garlic	Ginger Root	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66% 0.79mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.6% 0.44mg	10.4% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.4% 2.78mg	18.6% 2.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47.3% 2.37mg	16% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	377% 4.9mg	49% 0.64mg	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	2.98% 12μg	11% 43.7μg	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	138% 124mg	22% 20mg	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	2.1% 0.32mg	6.88% 1.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.62% 6.75μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Garlic	Ginger Root	Recommended Dietary Allowance
Calcium	72% 718mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	132% 1.2mg	100% 0.9mg	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	84.3% 6.75mg	29.8% 2.4mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	40.6% 171mg	420mg per day for Men 19-50 years
Manganese	289% 6.64mg	39.5% 0.91mg	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	86.7% 607mg	19.3% 135mg	700mg per day for Men 19-50 years
Potassium	47% 1592mg	48.4% 1647mg	3400mg per day for Men 19-50 years
Selenium	102% 56.4μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	4.5% 67.5mg	3.44% 51.6mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	6.3% 232g	8.46% 313g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Garlic vs Ginger Root:

• Raw Garlic has 8 times more Vitamin B1, 3.2 times more Vitamin B2, 2.9 times more Vitamin B5, 7.7 times more Vitamin B6, 6.2 times more Vitamin C and 17 times more Vitamin K than Raw Ginger Root.
• While Raw Ginger Root contains 3.7 times more Vitamin B9 and 3.3 times more Vitamin E than Raw Garlic.
• Both Raw Garlic and Raw Ginger Root have similar amounts of Vitamin B3 per 14 oz.
• Both Raw Garlic as well as Raw Ginger Root have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Garlic vs Ginger Root:

• Raw Garlic has 11.3 times more Calcium, 1.3 times more Copper, 2.8 times more Iron, 7.3 times more Manganese, 4.5 times more Phosphorus, 20.3 times more Selenium, 1.3 times more Sodium and 3.4 times more Zinc than Raw Ginger Root.
• While Raw Ginger Root contains 1.7 times more Magnesium and 1.3 times more Water than Raw Garlic.
• Both Raw Garlic and Raw Ginger Root have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Garlic has 1.9 times more Energy, 1.9 times more Omega 6, 1.9 times more Carbohydrate and 3.5 times more Protein than Raw Ginger Root.
• While Raw Ginger Root contains 1.7 times more Omega 3 and 1.7 times more Sugars than Raw Garlic.
• Both Raw Garlic and Raw Ginger Root have similar amounts of Fiber per 14 oz.
• Both Raw Garlic as well as Raw Ginger Root have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.