Comparing Nutrients in 1 kilogram 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	27.6% 800kcal	5.86% 170kcal	2900kcal per day for Men 19-50 years
Fat	7.73% 7.5g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	6.34% 2.03g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	21.3% 0.34g	8.13% 0.13g	1.6g per day for Men 19-50 years
Omega 6	7.06% 1.2g	4.4% 0.75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	137% 178g	25.8% 33.5g	130g per day for Men 19-50 years
Sugars	23.4% 17g	3.45% 2.5g	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	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	52.6% 20g	81.6% 31g	38g per day for Men 19-50 years
Protein	32.5% 18g	22.3% 12.5g	56g per day for Men 19-50 years

Vitamins

	Ginger Root	Endive	Recommended Dietary Allowance
Vitamin A	0% 0μg	120% 1080μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	66.7% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	57.7% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47% 7.5mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.6% 2.03mg	180% 9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	15.4% 0.2mg	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	355% 1420μg	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	72.2% 65mg	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	29.3% 4.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	1925% 2310μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ginger Root	Endive	Recommended Dietary Allowance
Calcium	16% 160mg	52% 520mg	1000mg per day for Men 19-50 years
Copper	251% 2.26mg	110% 0.99mg	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	75% 6mg	104% 8.3mg	8mg per day for Men 19-50 years
Magnesium	102% 430mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	100% 2.3mg	183% 4.2mg	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	40% 280mg	700mg per day for Men 19-50 years
Potassium	122% 4150mg	92% 3140mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	8.67% 130mg	14.7% 220mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	72% 7.9mg	11mg per day for Men 19-50 years
Water	21.3% 789g	25.3% 938g	3700g per day for Men 19-50 years

Nutrient Comparison: Ginger Root VS Endive per 1 kg

Compare the macro and micronutrient content in 1 kg of Ginger Root versus 1 kg of Endive to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Ginger Root has 1.9 times more Vitamin B3 and 8 times more Vitamin B6 than Endive.
• While 1 kg of Raw Endive contains 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.
• 1 kilogram of Ginger Root have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• 1 kilogram 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 one kilogram.

Comparing minerals per 1 kilogram for Ginger Root vs Endive:

• 1 kilogram of Ginger Root has 2.3 times more Copper, 2.9 times more Magnesium, 1.2 times more Phosphorus and 1.3 times more Potassium than Endive.
• While 1 kg of Raw Endive contains 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 one kilogram.
• 1 kilogram of Ginger Root lack sufficient amounts of Calcium
• Both Raw Ginger Root as well as Raw Endive lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Ginger Root has 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 1 kg of Raw Endive contains 1.6 times more Fiber than Raw Ginger Root.
• 1 kilogram 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 one kilogram.