Comparing Nutrients in 14 ounces Almonds VS Ground Ginger

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Ground Ginger	10%	11%	79%

Macro Nutrients

	Almonds	Ground Ginger	Recommended Dietary Allowance
Energy	79.2% 2298kcal	46% 1330kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	17.3% 17g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	32.2% 10.3g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	55.3% 0.89g	1.6g per day for Men 19-50 years
Omega 6	288% 49g	16.5% 2.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.8% 85.5g	219% 284g	130g per day for Men 19-50 years
Sugars	24% 17.3g	18.6% 13.5g	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	0.6% 0.44g	9.74% 7.06g	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	% 0.67g	% 4.84g	g per day for Men 19-50 years
Sucrose	% 15.7g	% 0.79g	g per day for Men 19-50 years
Fiber	131% 49.6g	147% 56g	38g per day for Men 19-50 years
Protein	150% 84g	63.6% 35.6g	56g per day for Men 19-50 years

Vitamins

	Almonds	Ground Ginger	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.81mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	347% 4.5mg	52% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.7% 14.4mg	239% 38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	191% 2.5mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	754% 226μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	43.7% 175μg	13% 51.6μg	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	0% 0mg	3.1% 2.78mg	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	678% 102mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.65% 3.18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Ground Ginger	Recommended Dietary Allowance
Calcium	107% 1068mg	45.2% 452mg	1000mg per day for Men 19-50 years
Copper	455% 4.1mg	212% 1.9mg	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	184% 14.7mg	982% 78.6mg	8mg per day for Men 19-50 years
Magnesium	255% 1072mg	202% 849mg	420mg per day for Men 19-50 years
Manganese	376% 8.65mg	5746% 132mg	2.3mg per day for Men 19-50 years
Molybdenum	400% 180μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	273% 1909mg	95% 667mg	700mg per day for Men 19-50 years
Potassium	85.6% 2909mg	154% 5239mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	403% 221μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	7.14% 107mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	131% 14.4mg	11mg per day for Men 19-50 years
Water	0.47% 17.5g	1.07% 39.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Almonds vs Ground Ginger:

• Almonds have 4.5 times more Vitamin B1, 6.7 times more Vitamin B2, 3.4 times more Vitamin B9 and more Vitamin E than Ground Ginger Spices.
• While Ground Ginger Spices contain 2.7 times more Vitamin B3 and 4.6 times more Vitamin B6 than Almonds.
• Both Almonds and Ground Ginger Spices have similar amounts of Vitamin B5 per 14 oz.
• Both Almonds as well as Ground Ginger Spices have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Almonds vs Ground Ginger:

• Almonds have 2.4 times more Calcium, 2.1 times more Copper, 1.3 times more Magnesium and 2.9 times more Phosphorus than Ground Ginger Spices.
• While Ground Ginger Spices contain 5.3 times more Iron, 15.3 times more Manganese, 1.8 times more Potassium, 13.6 times more Selenium and 27 times more Sodium than Almonds.
• Both Almonds and Ground Ginger Spices have similar amounts of Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Almonds have 1.7 times more Energy, 11.8 times more Fat, 1.5 times more Saturated Fat, 17.5 times more Omega 6, 1.3 times more Sugars and 2.4 times more Protein than Ground Ginger Spices.
• While Ground Ginger Spices contain 74.3 times more Omega 3, 3.3 times more Carbohydrate and 16.2 times more Fructose than Almonds.
• Both Almonds and Ground Ginger Spices have similar amounts of Fiber per 14 oz.
• Both Almonds as well as Ground Ginger Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.