Comparing Nutrients in 300 calories OrangesVS Ginger Root

Weight per 300 calories

Oranges

638g

Ginger Root

375g

Raw Ginger Root has 1.7 times more energy per unit of mass than Raw Oranges, which is average in comparison to other foods. Oranges having low energy density.

Which food has more nutrients per 300 calories - Oranges or Ginger Root?

Macros Ratio

Protein Fat Carbs

Oranges

91%

Ginger Root

83%

300 kcal ▼

Macro Nutrients

Orangesvs Ginger Root

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.79%0.77g

Fat

2.9%2.8g

0.77 gvs2.8 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.3%0.096g

Saturated Fat

2.38%0.76g

0.096 gvs0.76 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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2.8%0.045g

Omega 3

7.97%0.13g

0.045 gvs0.13 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.68%0.11g

Omega 6

2.65%0.45g

0.11 gvs0.45 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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57.7%75g

Carbohydrate

51.3%66.6g

75 gvs66.6 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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82.3%59.7g

Sugars

8.8%6.38g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

59.7 gvs6.38 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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40.3%15.3g

Fiber

19.7%7.5g

15.3 gvs7.5 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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10.7%6g

Protein

12%6.83g

6 gvs6.83 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Orangesvs Ginger Root

7.8%70.2μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

70.2 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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46.3%0.56mg

Vitamin B1

7.8%0.094mg

Thiamine

0.56 mgvs0.094 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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19.6%0.26mg

Vitamin B2

9.8%0.13mg

Riboflavin

0.26 mgvs0.13 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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11.3%1.8mg

Vitamin B3

17.6%2.8mg

Niacin, nicotinic acid, niacinamide

1.8 mgvs2.8 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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32%1.6mg

Vitamin B5

15.2%0.76mg

Pantothenic acid

1.6 mgvs0.76 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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29.5%0.38mg

Vitamin B6

46%0.6mg

Pyridoxine

0.38 mgvs0.6 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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48%191μg

Vitamin B9

10.3%41.3μg

Folates and Folic Acid

191 μgvs41.3 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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377%340mg

Vitamin C

21%18.8mg

Ascorbic acid

340 mgvs18.8 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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7.66%1.15mg

Vitamin E

6.5%0.98mg

Tocopherols and Tocotrienols

1.15 mgvs0.98 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg

Vitamin K

0.31%0.38μg

Phytomenadione or phylloquinone

0 μgvs0.38 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Orangesvs Ginger Root

25.5%255mg

Calcium

6%60mg

255 mgvs60 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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32%0.29mg

Copper

94%0.85mg

0.29 mgvs0.85 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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7.98%0.64mg

Iron

28%2.25mg

0.64 mgvs2.25 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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15%64mg

Magnesium

38.4%161mg

64 mgvs161 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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6.94%0.16mg

Manganese

37.3%0.86mg

0.16 mgvs0.86 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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12.8%89.4mg

Phosphorus

18.2%128mg

89.4 mgvs128 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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34%1155mg

Potassium

45.8%1556mg

1155 mgvs1556 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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5.8%3.2μg

Selenium

4.77%2.63μg

3.2 μgvs2.63 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0%0mg

Sodium

3.25%48.8mg

0 mgvs48.8 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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4.06%0.45mg

Zinc

11.6%1.28mg

0.45 mgvs1.28 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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15%554g

Water

8%296g

554 gvs296 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Oranges vs Ginger Root:

Raw Oranges have more Vitamin A, 5.9 times more Vitamin B1, 2 times more Vitamin B2, 2.1 times more Vitamin B5, 4.6 times more Vitamin B9 and 18.1 times more Vitamin C than Raw Ginger Root.
While Raw Ginger Root contains 1.6 times more Vitamin B3 and 1.6 times more Vitamin B6 than Raw Oranges.
Both Raw Oranges and Raw Ginger Root have similar amounts of Vitamin E per 300 kcal.
Both Raw Oranges as well as Raw Ginger Root have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Oranges vs Ginger Root:

Raw Oranges have 4.3 times more Calcium, 1.2 times more Selenium and 1.9 times more Water than Raw Ginger Root.
While Raw Ginger Root contains 3 times more Copper, 3.5 times more Iron, 2.5 times more Magnesium, 5.4 times more Manganese, 1.4 times more Phosphorus, 1.3 times more Potassium, more Sodium and 2.9 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 300 calories:

Raw Oranges have 9.4 times more Sugars and 2 times more Fiber than Raw Ginger Root.
While Raw Ginger Root contains 2.9 times more Omega 3 than Raw Oranges.
Both Raw Oranges and Raw Ginger Root have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
Both Raw Oranges as well as Raw Ginger Root have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

OrangesVS Valencia OrangesGinger RootVS Valencia OrangesOrangesVS White Gourd-flowered Ginger RootVS White Gourd-flowered

Compare Foods

Comparing Nutrients in 300 calories OrangesVS Ginger Root

Weight per 300 calories

Which food has more nutrients per 300 calories - Oranges or Ginger Root?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: