Comparing Nutrients in 1 kilogram Ginger Root VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Ginger Root	9%	8%	83%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Ginger Root	Boiled Carrots	Recommended Dietary Allowance
Energy	27.6% 800kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	7.73% 7.5g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	6.34% 2.03g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	21.3% 0.34g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	7.06% 1.2g	5.1% 0.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	137% 178g	63.2% 82.2g	130g per day for Men 19-50 years
Sugars	23.4% 17g	47.6% 34.5g	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	4.97% 3.6g	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	% 4g	g per day for Men 19-50 years
Sucrose	NA	% 27g	g per day for Men 19-50 years
Fiber	52.6% 20g	79% 30g	38g per day for Men 19-50 years
Protein	32.5% 18g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Ginger Root	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	947% 8520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47% 7.5mg	40.3% 6.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.6% 2.03mg	46.4% 2.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	118% 1.53mg	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	27.5% 110μg	35% 140μg	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	55.6% 50mg	40% 36mg	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	17.3% 2.6mg	68.7% 10.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	114% 137μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ginger Root	Boiled Carrots	Recommended Dietary Allowance
Calcium	16% 160mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	251% 2.26mg	19% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	12% 475μg	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	75% 6mg	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	102% 430mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	100% 2.3mg	67.4% 1.55mg	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	48.6% 340mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	122% 4150mg	69% 2350mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	8.67% 130mg	38.7% 580mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	18% 2mg	11mg per day for Men 19-50 years
Water	21.3% 789g	24.4% 902g	3700g per day for Men 19-50 years

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

• Raw Ginger Root has 1.4 times more Vitamin C than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain more Vitamin A, 2.6 times more Vitamin B1, 1.3 times more Vitamin B2, 1.3 times more Vitamin B9, 4 times more Vitamin E and 137 times more Vitamin K than Raw Ginger Root.
• Both Raw Ginger Root and Boiled and Drained Carrots have similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per 1 kg.
• Both Raw Ginger Root as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Raw Ginger Root has 13.3 times more Copper, 1.8 times more Iron, 4.3 times more Magnesium, 1.5 times more Manganese, 1.8 times more Potassium and 1.7 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.9 times more Calcium and 4.5 times more Sodium than Raw Ginger Root.
• Both Raw Ginger Root and Boiled and Drained Carrots have similar amounts of Phosphorus, Selenium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Ginger Root has 2.3 times more Energy, 34 times more Omega 3, 2.2 times more Carbohydrate and 2.4 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2 times more Sugars and 1.5 times more Fiber than Raw Ginger Root.
• Both Raw Ginger Root as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.