Comparing Nutrients in 14 ounces Ginger Root VS Endive

Macros Ratio

	Protein	Fat	Carbs
Ginger Root	9%	8%	83%
Endive	25%	9%	66%

Macro Nutrients

	Ginger Root	Endive	Recommended Dietary Allowance
Energy	11% 318kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	3.07% 2.98g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.81g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	8.43% 0.13g	3.22% 0.052g	1.6g per day for Men 19-50 years
Omega 6	2.8% 0.48g	1.75% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54.3% 70.5g	10.2% 13.3g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	1.37% 0.99g	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	21% 7.94g	32.4% 12.3g	38g per day for Men 19-50 years
Protein	13% 7.22g	8.86% 4.96g	56g per day for Men 19-50 years

Vitamins

	Ginger Root	Endive	Recommended Dietary Allowance
Vitamin A	0% 0μg	47.6% 429μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.4% 0.13mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.6% 2.98mg	9.92% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.81mg	71.4% 3.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49% 0.64mg	6.1% 0.079mg	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	11% 43.7μg	141% 564μg	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	22% 20mg	28.7% 25.8mg	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	6.88% 1.03mg	11.6% 1.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	764% 917μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ginger Root	Endive	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	20.6% 206mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	43.7% 0.39mg	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	29.8% 2.4mg	41% 3.3mg	8mg per day for Men 19-50 years
Magnesium	40.6% 171mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	39.5% 0.91mg	72.5% 1.67mg	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	19.3% 135mg	16% 111mg	700mg per day for Men 19-50 years
Potassium	48.4% 1647mg	36.7% 1246mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	3.44% 51.6mg	5.82% 87.3mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	28.5% 3.14mg	11mg per day for Men 19-50 years
Water	8.46% 313g	10% 372g	3700g per day for Men 19-50 years

Nutrient Comparison: Ginger Root VS Endive per 14 oz

Compare the macro and micronutrient content in 14 oz of Ginger Root versus 14 oz of Endive to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Ginger Root have 1.9 times more Vitamin B3 and 8 times more Vitamin B6 than Endive.
• While 14 oz of Raw Endive contain more Vitamin A, 3.2 times more Vitamin B1, 2.2 times more Vitamin B2, 4.4 times more Vitamin B5, 12.9 times more Vitamin B9, 1.3 times more Vitamin C, 1.7 times more Vitamin E and 2310 times more Vitamin K than Raw Ginger Root.
• 14 ounces of Ginger Root have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• 14 ounces of Endive have insufficient amounts of Vitamin B6
• Both Raw Ginger Root as well as Raw Endive have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Ginger Root vs Endive:

• 14 ounces of Ginger Root have 2.3 times more Copper, 2.9 times more Magnesium, 1.2 times more Phosphorus and 1.3 times more Potassium than Endive.
• While 14 oz of Raw Endive contain 3.3 times more Calcium, 1.4 times more Iron, 1.8 times more Manganese and 2.3 times more Zinc than Raw Ginger Root.
• Both Ginger Root and Endive contain similar levels of Water per 14 ounces.
• 14 ounces of Ginger Root lack sufficient amounts of Calcium
• Both Raw Ginger Root as well as Raw Endive lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Ginger Root have 4.7 times more Energy, 2.6 times more Omega 3, 5.3 times more Carbohydrate, 6.8 times more Sugars and 1.5 times more Protein than Endive.
• While 14 oz of Raw Endive contain 1.6 times more Fiber than Raw Ginger Root.
• 14 ounces of Endive provide inadequate amounts of Energy and Omega 3
• Both Raw Ginger Root as well as Raw Endive provide inadequate amounts of Omega 6 in 14 ounces.