Comparing Nutrients in 100 grams Ginger Root VS Endive

Macros Ratio

	Protein	Fat	Carbs
Ginger Root	9%	8%	83%
Endive	25%	9%	66%

Macro Nutrients

	Ginger Root	Endive	Recommended Dietary Allowance
Energy	2.76% 80kcal	0.59% 17kcal	2900kcal per day for Men 19-50 years
Fat	0.77% 0.75g	0.21% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.63% 0.2g	0.15% 0.048g	32g per day for Men 19-50 years
Omega 3	2.13% 0.034g	0.81% 0.013g	1.6g per day for Men 19-50 years
Omega 6	0.71% 0.12g	0.44% 0.075g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.7% 17.8g	2.58% 3.35g	130g per day for Men 19-50 years
Sugars	2.34% 1.7g	0.34% 0.25g	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	5.26% 2g	8.16% 3.1g	38g per day for Men 19-50 years
Protein	3.25% 1.82g	2.23% 1.25g	56g per day for Men 19-50 years

Vitamins

	Ginger Root	Endive	Recommended Dietary Allowance
Vitamin A	0% 0μg	12% 108μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.1% 0.025mg	6.67% 0.08mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.6% 0.034mg	5.77% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.7% 0.75mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.06% 0.2mg	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.3% 0.16mg	1.54% 0.02mg	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	2.75% 11μg	35.5% 142μg	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	5.56% 5mg	7.22% 6.5mg	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	1.73% 0.26mg	2.93% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.083% 0.1μg	193% 231μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ginger Root	Endive	Recommended Dietary Allowance
Calcium	1.6% 16mg	5.2% 52mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	11% 0.099mg	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	7.5% 0.6mg	10.4% 0.83mg	8mg per day for Men 19-50 years
Magnesium	10.2% 43mg	3.57% 15mg	420mg per day for Men 19-50 years
Manganese	9.96% 0.23mg	18.3% 0.42mg	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	4.86% 34mg	4% 28mg	700mg per day for Men 19-50 years
Potassium	12.2% 415mg	9.24% 314mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.87% 13mg	1.47% 22mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	2.13% 79g	2.53% 94g	3700g per day for Men 19-50 years

Nutrient Comparison: Ginger Root VS Endive per 100 g

Compare the macro and micronutrient content in 100 g of Ginger Root versus 100 g of Endive to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 grams of Ginger Root have 1.9 times more Vitamin B3 and 8 times more Vitamin B6 than Endive.
• While 100 g of Raw Endive contain more Vitamin A, 3.2 times more Vitamin B1, 2.2 times more Vitamin B2, 4.4 times more Vitamin B5, 12.9 times more Vitamin B9, 1.3 times more Vitamin C, 1.7 times more Vitamin E and 2310 times more Vitamin K than Raw Ginger Root.
• 100 grams of Ginger Root have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• 100 grams of Endive have insufficient amounts of Vitamin B6
• Both Raw Ginger Root as well as Raw Endive have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Ginger Root vs Endive:

• 100 grams of Ginger Root have 2.3 times more Copper, 2.9 times more Magnesium, 1.2 times more Phosphorus and 1.3 times more Potassium than Endive.
• While 100 g of Raw Endive contain 3.3 times more Calcium, 1.4 times more Iron, 1.8 times more Manganese and 2.3 times more Zinc than Raw Ginger Root.
• Both Ginger Root and Endive contain similar levels of Water per 100 grams.
• 100 grams of Ginger Root lack sufficient amounts of Calcium
• Both Raw Ginger Root as well as Raw Endive lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Ginger Root have 4.7 times more Energy, 2.6 times more Omega 3, 5.3 times more Carbohydrate, 6.8 times more Sugars and 1.5 times more Protein than Endive.
• While 100 g of Raw Endive contain 1.6 times more Fiber than Raw Ginger Root.
• 100 grams of Endive provide inadequate amounts of Energy and Omega 3
• Both Raw Ginger Root as well as Raw Endive provide inadequate amounts of Omega 6 in 100 grams.