Comparing Nutrients in 1 kilogram Boiled Carrots VS Ground Ginger

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Ground Ginger	10%	11%	79%

Macro Nutrients

	Boiled Carrots	Ground Ginger	Recommended Dietary Allowance
Energy	12% 350kcal	116% 3350kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	43.7% 42.4g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	81.2% 26g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	139% 2.23g	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	41.5% 7.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63.2% 82.2g	551% 716g	130g per day for Men 19-50 years
Sugars	47.6% 34.5g	46.8% 34g	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	4.97% 3.6g	24.6% 18g	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	% 4g	% 12g	g per day for Men 19-50 years
Sucrose	% 27g	% 2g	g per day for Men 19-50 years
Fiber	79% 30g	371% 141g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	160% 89.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Ground Ginger	Recommended Dietary Allowance
Vitamin A	947% 8520μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	38.3% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.45mg	601% 96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.4% 2.32mg	95% 4.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	118% 1.53mg	482% 6.26mg	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	35% 140μg	32.5% 130μg	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	40% 36mg	7.78% 7mg	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	68.7% 10.3mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	114% 137μg	6.67% 8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Ground Ginger	Recommended Dietary Allowance
Calcium	30% 300mg	114% 1140mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	533% 4.8mg	0.9mg per day for Men 19-50 years
Fluoride	12% 475μg	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	42.5% 3.4mg	2475% 198mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	510% 2140mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	14478% 333mg	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	43% 300mg	240% 1680mg	700mg per day for Men 19-50 years
Potassium	69% 2350mg	388% 13200mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	1015% 558μg	55μg per day for Men 19-50 years
Sodium	38.7% 580mg	18% 270mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	331% 36.4mg	11mg per day for Men 19-50 years
Water	24.4% 902g	2.7% 99g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Carrots vs Ground Ginger:

• Boiled and Drained Carrots have 426 times more Vitamin A, 1.4 times more Vitamin B1, 5.1 times more Vitamin C, more Vitamin E and 17.1 times more Vitamin K than Ground Ginger Spices.
• While Ground Ginger Spices contain 3.9 times more Vitamin B2, 14.9 times more Vitamin B3, 2.1 times more Vitamin B5 and 4.1 times more Vitamin B6 than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Ground Ginger Spices have similar amounts of Vitamin B9 per 1 kg.
• Both Boiled and Drained Carrots as well as Ground Ginger Spices have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Carrots vs Ground Ginger:

• Boiled and Drained Carrots have 2.1 times more Sodium and 9.1 times more Water than Ground Ginger Spices.
• While Ground Ginger Spices contain 3.8 times more Calcium, 28.2 times more Copper, 58.2 times more Iron, 21.4 times more Magnesium, 214.8 times more Manganese, 5.6 times more Phosphorus, 5.6 times more Potassium, 79.7 times more Selenium and 18.2 times more Zinc than Boiled and Drained Carrots.

Comparison of macro-nutrients per 1 kilogram:

• Ground Ginger Spices contain 9.6 times more Energy, 23.6 times more Fat, 86.6 times more Saturated Fat, 223 times more Omega 3, 8.1 times more Omega 6, 8.7 times more Carbohydrate, 4.9 times more Fructose, 4.7 times more Fiber and 11.8 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Ground Ginger Spices have similar amounts of Sugars per 1 kg.
• Both Boiled and Drained Carrots as well as Ground Ginger Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.