Comparing Nutrients in 500 calories Ginger Root VS Baked White Potatoes

Weight per 500 calories

• Ginger Root: 625g
• Baked White Potatoes: 544g

Both foods have similar energy densities which is average in comparison to other foods.

Which food has more nutrients per 500 calories - Ginger Root or Baked White Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Ginger Root	9%	8%	83%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Ginger Root	Baked White Potatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.83% 4.7g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	3.96% 1.27g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	13.3% 0.21g	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	4.4% 0.75g	1.57% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85.4% 111g	88% 115g	130g per day for Men 19-50 years
Sugars	14.7% 10.6g	11.5% 8.3g	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	2.7% 1.96g	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	% 3.42g	g per day for Men 19-50 years
Sucrose	NA	% 2.17g	g per day for Men 19-50 years
Fiber	33% 12.5g	30% 11.4g	38g per day for Men 19-50 years
Protein	20.3% 11.4g	20.4% 11.4g	56g per day for Men 19-50 years

Vitamins

	Ginger Root	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.6% 5.43μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	21.7% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.3% 4.7mg	52% 8.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.4% 1.27mg	41.6% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77% 1mg	88.2% 1.15mg	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	17% 68.8μg	51.6% 207μg	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	34.7% 31.3mg	76% 68.5mg	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	11% 1.63mg	1.45% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.52% 0.63μg	12.2% 14.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ginger Root	Baked White Potatoes	Recommended Dietary Allowance
Calcium	10% 100mg	5.43% 54.3mg	1000mg per day for Men 19-50 years
Copper	157% 1.4mg	76.7% 0.69mg	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	47% 3.75mg	43.5% 3.48mg	8mg per day for Men 19-50 years
Magnesium	64% 269mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	62.2% 1.43mg	44.7% 1.03mg	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	30.4% 213mg	58.2% 408mg	700mg per day for Men 19-50 years
Potassium	76.3% 2594mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	7.95% 4.38μg	4.94% 2.7μg	55μg per day for Men 19-50 years
Sodium	5.4% 81.3mg	2.54% 38mg	1500mg per day for Men 19-50 years
Zinc	19.3% 2.13mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	13.3% 493g	11% 410g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Ginger Root vs Baked White Potatoes:

• Raw Ginger Root has 7.5 times more Vitamin E than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.7 times more Vitamin B1, 1.8 times more Vitamin B3, 1.6 times more Vitamin B5, 3 times more Vitamin B9, 2.2 times more Vitamin C and 23.5 times more Vitamin K than Raw Ginger Root.
• Both Raw Ginger Root and Baked Whole White Potatoes have similar amounts of Vitamin B2 and Vitamin B6 per 500 kcal.
• Both Raw Ginger Root as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Ginger Root vs Baked White Potatoes:

• Raw Ginger Root has 1.8 times more Calcium, 2 times more Copper, 1.8 times more Magnesium, 1.4 times more Manganese, 1.6 times more Selenium, 2.1 times more Sodium and 1.2 times more Water than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.9 times more Phosphorus than Raw Ginger Root.
• Both Raw Ginger Root and Baked Whole White Potatoes have similar amounts of Iron, Potassium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Ginger Root has 2.6 times more Omega 3 and 1.3 times more Sugars than Baked Whole White Potatoes.
• Both Raw Ginger Root and Baked Whole White Potatoes have similar amounts of Energy, Carbohydrate, Fiber and Protein per 500 kcal.
• Both Raw Ginger Root as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.