Comparing Nutrients in 100 grams Garlic VS Ginger Root

Macros Ratio

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

Macro Nutrients

	Garlic	Ginger Root	Recommended Dietary Allowance
Energy	5.14% 149kcal	2.76% 80kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	0.77% 0.75g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.089g	0.63% 0.2g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	2.13% 0.034g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	0.71% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25.4% 33g	13.7% 17.8g	130g per day for Men 19-50 years
Sugars	1.38% 1g	2.34% 1.7g	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	5.53% 2.1g	5.26% 2g	38g per day for Men 19-50 years
Protein	11.4% 6.36g	3.25% 1.82g	56g per day for Men 19-50 years

Vitamins

	Garlic	Ginger Root	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	2.1% 0.025mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.46% 0.11mg	2.6% 0.034mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.38% 0.7mg	4.7% 0.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	4.06% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.24mg	12.3% 0.16mg	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	0.75% 3μg	2.75% 11μg	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% 31mg	5.56% 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	0.53% 0.08mg	1.73% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.4% 1.7μg	0.083% 0.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Garlic	Ginger Root	Recommended Dietary Allowance
Calcium	18% 181mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	33.2% 0.3mg	25% 0.23mg	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	21.3% 1.7mg	7.5% 0.6mg	8mg per day for Men 19-50 years
Magnesium	5.95% 25mg	10.2% 43mg	420mg per day for Men 19-50 years
Manganese	72.7% 1.67mg	9.96% 0.23mg	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% 153mg	4.86% 34mg	700mg per day for Men 19-50 years
Potassium	11.8% 401mg	12.2% 415mg	3400mg per day for Men 19-50 years
Selenium	26% 14μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	0.87% 13mg	1500mg per day for Men 19-50 years
Zinc	10.5% 1.16mg	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	1.6% 58.6g	2.13% 79g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Garlic vs Ginger Root:

• Raw Garlic has 8 times more Vitamin B1, 3.2 times more Vitamin B2, 2.9 times more Vitamin B5, 7.7 times more Vitamin B6, 6.2 times more Vitamin C and 17 times more Vitamin K than Raw Ginger Root.
• While Raw Ginger Root contains 3.7 times more Vitamin B9 and 3.3 times more Vitamin E than Raw Garlic.
• Both Raw Garlic and Raw Ginger Root have similar amounts of Vitamin B3 per 100 g.
• Both Raw Garlic as well as Raw Ginger Root have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Garlic vs Ginger Root:

• Raw Garlic has 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, 1.3 times more Sodium and 3.4 times more Zinc than Raw Ginger Root.
• While Raw Ginger Root contains 1.7 times more Magnesium and 1.3 times more Water than Raw Garlic.
• Both Raw Garlic and Raw Ginger Root have similar amounts of Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Garlic has 1.9 times more Energy, 1.9 times more Omega 6, 1.9 times more Carbohydrate and 3.5 times more Protein than Raw Ginger Root.
• While Raw Ginger Root contains 1.7 times more Omega 3 and 1.7 times more Sugars than Raw Garlic.
• Both Raw Garlic and Raw Ginger Root have similar amounts of Fiber per 100 g.
• Both Raw Garlic as well as Raw Ginger Root have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 g.