Comparing Nutrients in 14 ounces Garlic Powder VS Ground Ginger

Macros Ratio

	Protein	Fat	Carbs
Garlic Powder	18%	2%	80%
Ground Ginger	10%	11%	79%

Macro Nutrients

	Garlic Powder	Ground Ginger	Recommended Dietary Allowance
Energy	45.3% 1314kcal	46% 1330kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	17.3% 17g	97g per day for Men 19-50 years
Saturated Fat	3.1% 0.99g	32.2% 10.3g	32g per day for Men 19-50 years
Omega 3	2.98% 0.048g	55.3% 0.89g	1.6g per day for Men 19-50 years
Omega 6	3.34% 0.57g	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	222% 289g	219% 284g	130g per day for Men 19-50 years
Sugars	13.3% 9.64g	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	1.7% 1.23g	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	% 0.28g	% 4.84g	g per day for Men 19-50 years
Sucrose	% 8.14g	% 0.79g	g per day for Men 19-50 years
Fiber	94% 35.7g	147% 56g	38g per day for Men 19-50 years
Protein	117% 65.7g	63.6% 35.6g	56g per day for Men 19-50 years

Vitamins

	Garlic Powder	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	144% 1.73mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	52% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.7% 3.16mg	239% 38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59% 2.95mg	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	505% 6.56mg	191% 2.5mg	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	46.6% 187μg	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	5.3% 4.76mg	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	17.7% 2.66mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.32% 1.6μg	2.65% 3.18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Garlic Powder	Ground Ginger	Recommended Dietary Allowance
Calcium	31.4% 314mg	45.2% 452mg	1000mg per day for Men 19-50 years
Copper	235% 2.1mg	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	280% 22.4mg	982% 78.6mg	8mg per day for Men 19-50 years
Magnesium	72.8% 306mg	202% 849mg	420mg per day for Men 19-50 years
Manganese	169% 3.9mg	5746% 132mg	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	235% 1643mg	95% 667mg	700mg per day for Men 19-50 years
Potassium	139% 4735mg	154% 5239mg	3400mg per day for Men 19-50 years
Selenium	172% 95μg	403% 221μg	55μg per day for Men 19-50 years
Sodium	16% 238mg	7.14% 107mg	1500mg per day for Men 19-50 years
Zinc	108% 12mg	131% 14.4mg	11mg per day for Men 19-50 years
Water	0.69% 25.6g	1.07% 39.5g	3700g per day for Men 19-50 years

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

• Garlic Powder Spices have 9.5 times more Vitamin B1, 1.6 times more Vitamin B5, 2.6 times more Vitamin B6, 3.6 times more Vitamin B9, 1.7 times more Vitamin C and more Vitamin E than Ground Ginger Spices.
• While Ground Ginger Spices contain 12.1 times more Vitamin B3 than Garlic Powder Spices.
• Both Garlic Powder Spices and Ground Ginger Spices have similar amounts of Vitamin B2 per 14 oz.
• Both Garlic Powder Spices as well as Ground Ginger Spices have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Garlic Powder vs Ground Ginger:

• Garlic Powder Spices have 2.5 times more Phosphorus and 2.2 times more Sodium than Ground Ginger Spices.
• While Ground Ginger Spices contain 1.4 times more Calcium, 3.5 times more Iron, 2.8 times more Magnesium, 34 times more Manganese and 2.3 times more Selenium than Garlic Powder Spices.
• Both Garlic Powder Spices and Ground Ginger Spices have similar amounts of Copper, Potassium and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Garlic Powder Spices have 1.8 times more Protein than Ground Ginger Spices.
• While Ground Ginger Spices contain 5.8 times more Fat, 10.4 times more Saturated Fat, 18.6 times more Omega 3, 4.9 times more Omega 6, 1.4 times more Sugars, 5.7 times more Fructose and 1.6 times more Fiber than Garlic Powder Spices.
• Both Garlic Powder Spices and Ground Ginger Spices have similar amounts of Energy and Carbohydrate per 14 oz.
• Both Garlic Powder Spices as well as Ground Ginger Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.