Comparing Nutrients in 500 calories Ground Ginger VS Carrots

Weight per 500 calories

• Ground Ginger: 149g
• Carrots: 1220g

Ground Ginger has 8.2 times more energy per 100g than Carrots. It has high energy density when compared to other foods. Raw Carrots having low energy density.

Which food has more nutrients per 500 calories - Ground Ginger or Carrots?

Macros Ratio

	Protein	Fat	Carbs
Ground Ginger	10%	11%	79%
Carrots	8%	5%	87%

Macro Nutrients

	Ground Ginger	Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.52% 6.33g	3% 2.93g	97g per day for Men 19-50 years
Saturated Fat	12% 3.88g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	1.52% 0.024g	1.6g per day for Men 19-50 years
Omega 6	6.2% 1.05g	7.17% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82.2% 107g	90% 117g	130g per day for Men 19-50 years
Sugars	6.98% 5.06g	79.7% 58g	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	3.66% 2.66g	9.25% 6.7g	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	% 1.82g	% 7.2g	g per day for Men 19-50 years
Sucrose	% 0.3g	% 43.8g	g per day for Men 19-50 years
Fiber	55.4% 21g	90% 34g	38g per day for Men 19-50 years
Protein	24% 13.4g	20.3% 11.3g	56g per day for Men 19-50 years

Vitamins

	Ground Ginger	Carrots	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	1131% 10183μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.72% 0.069mg	67% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.5% 0.25mg	54.4% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.7% 14.4mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.2% 0.71mg	66.6% 3.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	72% 0.93mg	129% 1.7mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	90% 27μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4.85% 19.4μg	58% 232μg	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	1.16% 1.04mg	80% 72mg	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	0% 0mg	53.7% 8.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1% 1.2μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Ginger	Carrots	Recommended Dietary Allowance
Calcium	17% 170mg	40.2% 402mg	1000mg per day for Men 19-50 years
Copper	79.6% 0.72mg	61% 0.55mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.98% 39μg	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	369% 29.6mg	45.7% 3.66mg	8mg per day for Men 19-50 years
Magnesium	76% 319mg	35% 146mg	420mg per day for Men 19-50 years
Manganese	2161% 49.7mg	76% 1.74mg	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	36% 251mg	61% 427mg	700mg per day for Men 19-50 years
Potassium	58% 1970mg	115% 3902mg	3400mg per day for Men 19-50 years
Selenium	151% 83.3μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	2.7% 40.3mg	56% 841mg	1500mg per day for Men 19-50 years
Zinc	49.4% 5.43mg	26.6% 2.93mg	11mg per day for Men 19-50 years
Water	0.4% 15g	29% 1077g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Ground Ginger vs Carrots:

• Raw Carrots contain 3411.3 times more Vitamin A, 11.7 times more Vitamin B1, 2.8 times more Vitamin B2, 4.7 times more Vitamin B5, 1.8 times more Vitamin B6, 11.9 times more Vitamin B9, 68.9 times more Vitamin C, more Vitamin E and 134.8 times more Vitamin K than Ground Ginger Spices.
• Both Ground Ginger Spices and Raw Carrots have similar amounts of Vitamin B3 per 500 kcal.
• Both Ground Ginger Spices as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Ground Ginger vs Carrots:

• Ground Ginger Spices have 1.3 times more Copper, 8.1 times more Iron, 2.2 times more Magnesium, 28.5 times more Manganese, 68.3 times more Selenium and 1.9 times more Zinc than Raw Carrots.
• While Raw Carrots contain 2.4 times more Calcium, 1.7 times more Phosphorus, 2 times more Potassium, 20.9 times more Sodium and 72.6 times more Water than Ground Ginger Spices.

Comparison of macro-nutrients per 500 calories:

• Ground Ginger Spices have 2.2 times more Fat, 9.9 times more Saturated Fat and 13.6 times more Omega 3 than Raw Carrots.
• While Raw Carrots contain 11.4 times more Sugars, 2.5 times more Fructose and 1.6 times more Fiber than Ground Ginger Spices.
• Both Ground Ginger Spices and Raw Carrots have similar amounts of Energy, Omega 6, Carbohydrate and Protein per 500 kcal.
• Both Ground Ginger Spices as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.