Comparing Nutrients in 1 pound Ginger Root VS Garlic

Macros Ratio

	Protein	Fat	Carbs
Ginger Root	9%	8%	83%
Garlic	16%	3%	81%

Macro Nutrients

	Ginger Root	Garlic	Recommended Dietary Allowance
Energy	12.5% 363kcal	23.3% 676kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	2.88% 0.92g	1.26% 0.4g	32g per day for Men 19-50 years
Omega 3	9.64% 0.15g	5.67% 0.091g	1.6g per day for Men 19-50 years
Omega 6	3.2% 0.54g	6.1% 1.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62% 80.6g	115% 150g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	6.26% 4.54g	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	24% 9.07g	25% 9.53g	38g per day for Men 19-50 years
Protein	14.7% 8.26g	51.5% 29g	56g per day for Men 19-50 years

Vitamins

	Ginger Root	Garlic	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.45% 0.11mg	75.6% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.15mg	38.4% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.3% 3.4mg	20% 3.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.4% 0.92mg	54% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	431% 5.6mg	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	12.5% 50μg	3.4% 13.6μg	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	25% 22.7mg	157% 142mg	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	7.86% 1.18mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	6.43% 7.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ginger Root	Garlic	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	82% 821mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	151% 1.36mg	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	34% 2.72mg	96% 7.7mg	8mg per day for Men 19-50 years
Magnesium	46.4% 195mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	45% 1.04mg	330% 7.6mg	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	22% 154mg	99% 694mg	700mg per day for Men 19-50 years
Potassium	55.4% 1882mg	53.5% 1819mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	117% 64.4μg	55μg per day for Men 19-50 years
Sodium	3.93% 59mg	5.14% 77mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	48% 5.26mg	11mg per day for Men 19-50 years
Water	9.67% 358g	7.2% 266g	3700g per day for Men 19-50 years

Nutrient Comparison: Ginger Root VS Garlic per 1 lb

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

Lets compare vitamin content per 1 pound of Ginger Root vs Garlic:

• 1 pound of Ginger Root has 3.7 times more Vitamin B9 than Garlic.
• While 1 lb of Raw Garlic contains 8 times more Vitamin B1, 3.2 times more Vitamin B2, 2.9 times more Vitamin B5, 7.7 times more Vitamin B6 and 6.2 times more Vitamin C than Raw Ginger Root.
• Both Ginger Root and Garlic provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Garlic have insufficient amounts of Vitamin B9
• Both Raw Ginger Root as well as Raw Garlic have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one pound.

Comparing minerals per 1 pound for Ginger Root vs Garlic:

• 1 pound of Ginger Root has 1.7 times more Magnesium and 1.3 times more Water than Garlic.
• While 1 lb of Raw Garlic contains 11.3 times more Calcium, 1.3 times more Copper, 2.8 times more Iron, 7.3 times more Manganese, 4.5 times more Phosphorus, 20.3 times more Selenium and 3.4 times more Zinc than Raw Ginger Root.
• Both Ginger Root and Garlic contain similar levels of Potassium per one pound.
• 1 pound of Ginger Root lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Ginger Root has 1.7 times more Omega 3 and 1.7 times more Sugars than Garlic.
• While 1 lb of Raw Garlic contains 1.9 times more Energy, 1.9 times more Carbohydrate and 3.5 times more Protein than Raw Ginger Root.
• Both Ginger Root and Garlic offer comparable quantities of Fiber per one pound.
• 1 pound of Garlic provide inadequate amounts of Omega 3
• Both Raw Ginger Root as well as Raw Garlic provide inadequate amounts of Omega 6 in one pound.