Comparing Nutrients in 1 pound Ginger Root VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Ginger Root	9%	8%	83%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Ginger Root	Valencia Oranges	Recommended Dietary Allowance
Energy	12.5% 363kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	2.88% 0.92g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	9.64% 0.15g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	3.2% 0.54g	1.17% 0.2g	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	41.5% 54g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	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	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	30% 11.3g	38g per day for Men 19-50 years
Protein	14.7% 8.26g	8.42% 4.7g	56g per day for Men 19-50 years

Vitamins

	Ginger Root	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.05% 54.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.45% 0.11mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.15mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.3% 3.4mg	7.77% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.4% 0.92mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	22% 0.29mg	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	44.2% 177μg	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	244% 220mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ginger Root	Valencia Oranges	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	18.6% 0.17mg	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	5.1% 0.41mg	8mg per day for Men 19-50 years
Magnesium	46.4% 195mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	45% 1.04mg	4.54% 0.1mg	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	11% 77mg	700mg per day for Men 19-50 years
Potassium	55.4% 1882mg	24% 812mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	NA	55μg per day for Men 19-50 years
Sodium	3.93% 59mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	2.47% 0.27mg	11mg per day for Men 19-50 years
Water	9.67% 358g	10.6% 392g	3700g per day for Men 19-50 years

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

• Raw Ginger Root has 2.7 times more Vitamin B3 and 2.5 times more Vitamin B6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Vitamin A, 3.5 times more Vitamin B1, 3.5 times more Vitamin B9 and 9.7 times more Vitamin C than Raw Ginger Root.
• Both Raw Ginger Root and Raw Valencia Oranges have similar amounts of Vitamin B2 and Vitamin B5 per 1 lb.
• Both Raw Ginger Root as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Ginger Root vs Valencia Oranges:

• Raw Ginger Root has 6.1 times more Copper, 6.7 times more Iron, 4.3 times more Magnesium, 10 times more Manganese, 2 times more Phosphorus, 2.3 times more Potassium and 5.7 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.5 times more Calcium than Raw Ginger Root.
• Both Raw Ginger Root and Raw Valencia Oranges have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Ginger Root has 1.6 times more Energy, 2.1 times more Omega 3, 1.5 times more Carbohydrate and 1.8 times more Protein than Raw Valencia Oranges.
• Both Raw Ginger Root and Raw Valencia Oranges have similar amounts of Fiber per 1 lb.
• Both Raw Ginger Root as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.