Comparing Nutrients in 1 kilogram Ground Ginger VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Ground Ginger	10%	11%	79%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Ground Ginger	Oranges with Peel	Recommended Dietary Allowance
Energy	116% 3350kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	43.7% 42.4g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	81.2% 26g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	139% 2.23g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	41.5% 7.06g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	551% 716g	119% 155g	130g per day for Men 19-50 years
Sugars	46.8% 34g	NA	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	24.6% 18g	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	% 12g	NA	g per day for Men 19-50 years
Sucrose	% 2g	NA	g per day for Men 19-50 years
Fiber	371% 141g	118% 45g	38g per day for Men 19-50 years
Protein	160% 89.8g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Ground Ginger	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.3% 0.46mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	131% 1.7mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	601% 96mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	95% 4.77mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	482% 6.26mg	71.5% 0.93mg	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	32.5% 130μg	75% 300μg	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	7.78% 7mg	789% 710mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.67% 8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Ginger	Oranges with Peel	Recommended Dietary Allowance
Calcium	114% 1140mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	533% 4.8mg	63.3% 0.57mg	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	2475% 198mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	510% 2140mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	14478% 333mg	NA	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	240% 1680mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	388% 13200mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	1015% 558μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	18% 270mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	331% 36.4mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	2.7% 99g	22.2% 823g	3700g per day for Men 19-50 years

Nutrient Comparison: Ground Ginger VS Oranges with Peel per 1 kg

Compare the macro and micronutrient content in 1 kg of Ground Ginger versus 1 kg of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Ground Ginger vs Oranges with Peel :

• 1 kilogram of Ground Ginger has 3.4 times more Vitamin B2, 19.2 times more Vitamin B3, 1.4 times more Vitamin B5 and 6.7 times more Vitamin B6 than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 2.2 times more Vitamin B1, 2.3 times more Vitamin B9 and 101.4 times more Vitamin C than Ground Ginger Spices.
• 1 kilogram of Ground Ginger have insufficient amounts of Vitamin C
• Both Ground Ginger Spices as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Ground Ginger vs Oranges with Peel :

• 1 kilogram of Ground Ginger has 1.6 times more Calcium, 8.4 times more Copper, 24.8 times more Iron, 15.3 times more Magnesium, 7.6 times more Phosphorus, 6.7 times more Potassium, 79.7 times more Selenium and 33.1 times more Zinc than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 8.3 times more Water than Ground Ginger Spices.
• 1 kilogram of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Ground Ginger has 5.3 times more Energy, 14.1 times more Fat, 74.3 times more Saturated Fat, 13.9 times more Omega 3, 16 times more Omega 6, 4.6 times more Carbohydrate, 3.1 times more Fiber and 6.9 times more Protein than Oranges with Peel .
• 1 kilogram of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6