Comparing Nutrients in 14 ounces Ground Ginger VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Ground Ginger	10%	11%	79%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Ground Ginger	Red Kidney Beans	Recommended Dietary Allowance
Energy	46% 1330kcal	46% 1338kcal	2900kcal per day for Men 19-50 years
Fat	17.3% 17g	4.34% 4.2g	97g per day for Men 19-50 years
Saturated Fat	32.2% 10.3g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	55.3% 0.89g	89% 1.42g	1.6g per day for Men 19-50 years
Omega 6	16.5% 2.8g	5.32% 0.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	219% 284g	187% 243g	130g per day for Men 19-50 years
Sugars	18.6% 13.5g	11.5% 8.33g	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	9.74% 7.06g	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	% 4.84g	NA	g per day for Men 19-50 years
Sucrose	% 0.79g	NA	g per day for Men 19-50 years
Fiber	147% 56g	159% 60.3g	38g per day for Men 19-50 years
Protein	63.6% 35.6g	160% 89.4g	56g per day for Men 19-50 years

Vitamins

	Ground Ginger	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	201% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52% 0.67mg	65.6% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	239% 38mg	52.3% 8.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38% 1.9mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	191% 2.5mg	121% 1.58mg	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	13% 51.6μg	391% 1564μg	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	3.1% 2.78mg	20% 18mg	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% 0mg	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.65% 3.18μg	18.5% 22.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Ginger	Red Kidney Beans	Recommended Dietary Allowance
Calcium	45.2% 452mg	33% 329mg	1000mg per day for Men 19-50 years
Copper	212% 1.9mg	308% 2.77mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.22% 8.73μg	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	982% 78.6mg	332% 26.6mg	8mg per day for Men 19-50 years
Magnesium	202% 849mg	130% 548mg	420mg per day for Men 19-50 years
Manganese	5746% 132mg	192% 4.4mg	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	95% 667mg	230% 1611mg	700mg per day for Men 19-50 years
Potassium	154% 5239mg	159% 5394mg	3400mg per day for Men 19-50 years
Selenium	403% 221μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	7.14% 107mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	131% 14.4mg	101% 11mg	11mg per day for Men 19-50 years
Water	1.07% 39.5g	1.26% 46.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Ground Ginger VS Red Kidney Beans per 14 oz

Compare the macro and micronutrient content in 14 oz of Ground Ginger versus 14 oz of Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Ground Ginger vs Red Kidney Beans:

• 14 ounces of Ground Ginger have 4.6 times more Vitamin B3 and 1.6 times more Vitamin B6 than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 13.2 times more Vitamin B1, 1.3 times more Vitamin B2, 1.6 times more Vitamin B5, 30.3 times more Vitamin B9, 6.4 times more Vitamin C and 7 times more Vitamin K than Ground Ginger Spices.
• 14 ounces of Ground Ginger have insufficient amounts of Vitamin C and Vitamin K
• Both Ground Ginger Spices as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 14 ounces.

Comparing minerals per 14 ounces for Ground Ginger vs Red Kidney Beans:

• 14 ounces of Ground Ginger have 1.4 times more Calcium, 3 times more Iron, 1.6 times more Magnesium, 30 times more Manganese, 17.4 times more Selenium and 1.3 times more Zinc than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 1.5 times more Copper and 2.4 times more Phosphorus than Ground Ginger Spices.
• Both Ground Ginger and Red Kidney Beans contain similar levels of Potassium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Ground Ginger have 4 times more Fat, 16.9 times more Saturated Fat, 3.1 times more Omega 6 and 1.6 times more Sugars than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 1.6 times more Omega 3 and 2.5 times more Protein than Ground Ginger Spices.
• Both Ground Ginger and Red Kidney Beans offer comparable quantities of Energy, Carbohydrate and Fiber per 14 ounces.
• 14 ounces of Red Kidney Beans provide inadequate amounts of Omega 6