Comparing Nutrients in 1 kilogram Ginger Root VS Boiled Escarole

Macros Ratio

	Protein	Fat	Carbs
Ginger Root	9%	8%	83%
Boiled Escarole	25%	9%	66%

Macro Nutrients

	Ginger Root	Boiled Escarole	Recommended Dietary Allowance
Energy	27.6% 800kcal	5.17% 150kcal	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	1.3% 0.42g	32g per day for Men 19-50 years
Omega 3	21.3% 0.34g	7.5% 0.12g	1.6g per day for Men 19-50 years
Omega 6	7.06% 1.2g	4.06% 0.69g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	137% 178g	23.6% 30.7g	130g per day for Men 19-50 years
Sugars	23.4% 17g	3.17% 2.3g	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	73.7% 28g	38g per day for Men 19-50 years
Protein	32.5% 18g	20.5% 11.5g	56g per day for Men 19-50 years

Vitamins

	Ginger Root	Boiled Escarole	Recommended Dietary Allowance
Vitamin A	0% 0μg	104% 940μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	47.7% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47% 7.5mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.6% 2.03mg	165% 8.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	12.3% 0.16mg	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	195% 780μg	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	36.7% 33mg	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	26.7% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	1766% 2119μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ginger Root	Boiled Escarole	Recommended Dietary Allowance
Calcium	16% 160mg	46% 460mg	1000mg per day for Men 19-50 years
Copper	251% 2.26mg	97% 0.87mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.68% 67μg	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	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	102% 430mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	100% 2.3mg	167% 3.85mg	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	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	122% 4150mg	72% 2450mg	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	12.7% 190mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	62.7% 6.9mg	11mg per day for Men 19-50 years
Water	21.3% 789g	25.5% 943g	3700g per day for Men 19-50 years

Nutrient Comparison: Ginger Root VS Boiled Escarole per 1 kg

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

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

• 1 kilogram of Ginger Root has 2.4 times more Vitamin B3, 10 times more Vitamin B6 and 1.5 times more Vitamin C than Boiled Escarole.
• While 1 kg of Boiled and Drained Escarole without Salt contains more Vitamin A, 2.4 times more Vitamin B1, 1.8 times more Vitamin B2, 4.1 times more Vitamin B5, 7.1 times more Vitamin B9, 1.5 times more Vitamin E and 2119 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 Boiled Escarole have insufficient amounts of Vitamin B3 and Vitamin B6
• Both Raw Ginger Root as well as Boiled and Drained Escarole without Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Ginger Root has 2.6 times more Copper, 3.3 times more Magnesium, 1.5 times more Phosphorus and 1.7 times more Potassium than Boiled Escarole.
• While 1 kg of Boiled and Drained Escarole without Salt contains 2.9 times more Calcium, 1.7 times more Manganese and 2 times more Zinc than Raw Ginger Root.
• Both Ginger Root and Boiled Escarole contain similar levels of Iron and Water per one kilogram.
• 1 kilogram of Ginger Root lack sufficient amounts of Calcium
• Both Raw Ginger Root as well as Boiled and Drained Escarole without Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Ginger Root has 5.3 times more Energy, 2.8 times more Omega 3, 5.8 times more Carbohydrate, 7.4 times more Sugars and 1.6 times more Protein than Boiled Escarole.
• While 1 kg of Boiled and Drained Escarole without Salt contains 1.4 times more Fiber than Raw Ginger Root.
• 1 kilogram of Boiled Escarole provide inadequate amounts of Energy and Omega 3
• Both Raw Ginger Root as well as Boiled and Drained Escarole without Salt provide inadequate amounts of Omega 6 in one kilogram.