Comparing Nutrients in 14 ounces Ground Ginger VS Ground Mace

Macros Ratio

	Protein	Fat	Carbs
Ground Ginger	10%	11%	79%
Ground Mace	5%	56%	39%

Macro Nutrients

	Ground Ginger	Ground Mace	Recommended Dietary Allowance
Energy	46% 1330kcal	65% 1885kcal	2900kcal per day for Men 19-50 years
Fat	17.3% 17g	132% 129g	97g per day for Men 19-50 years
Saturated Fat	32.2% 10.3g	118% 37.7g	32g per day for Men 19-50 years
Omega 3	55.3% 0.89g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	16.5% 2.8g	101% 17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	219% 284g	154% 200g	130g per day for Men 19-50 years
Sugars	18.6% 13.5g	NA	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	211% 80g	38g per day for Men 19-50 years
Protein	63.6% 35.6g	47.6% 26.6g	56g per day for Men 19-50 years

Vitamins

	Ground Ginger	Ground Mace	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	17.6% 159μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	103% 1.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52% 0.67mg	137% 1.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	239% 38mg	33.5% 5.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38% 1.9mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	191% 2.5mg	49% 0.64mg	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	75.4% 302μg	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	93% 83.3mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.65% 3.18μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Ginger	Ground Mace	Recommended Dietary Allowance
Calcium	45.2% 452mg	100% 1000mg	1000mg per day for Men 19-50 years
Copper	212% 1.9mg	1088% 9.8mg	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	982% 78.6mg	690% 55mg	8mg per day for Men 19-50 years
Magnesium	202% 849mg	154% 647mg	420mg per day for Men 19-50 years
Manganese	5746% 132mg	259% 5.95mg	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	62.4% 437mg	700mg per day for Men 19-50 years
Potassium	154% 5239mg	54% 1838mg	3400mg per day for Men 19-50 years
Selenium	403% 221μg	19.5% 10.7μg	55μg per day for Men 19-50 years
Sodium	7.14% 107mg	21% 318mg	1500mg per day for Men 19-50 years
Zinc	131% 14.4mg	83% 9.13mg	11mg per day for Men 19-50 years
Water	1.07% 39.5g	0.88% 32.4g	3700g per day for Men 19-50 years

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

• Ground Ginger Spices have 7.1 times more Vitamin B3 and 3.9 times more Vitamin B6 than Ground Mace Spices.
• While Ground Mace Spices contain 20 times more Vitamin A, 6.8 times more Vitamin B1, 2.6 times more Vitamin B2, 5.8 times more Vitamin B9 and 30 times more Vitamin C than Ground Ginger Spices.
• Both Ground Ginger Spices as well as Ground Mace Spices have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Ground Ginger vs Ground Mace:

• Ground Ginger Spices have 1.4 times more Iron, 1.3 times more Magnesium, 22.2 times more Manganese, 1.5 times more Phosphorus, 2.9 times more Potassium, 20.7 times more Selenium and 1.6 times more Zinc than Ground Mace Spices.
• While Ground Mace Spices contain 2.2 times more Calcium, 5.1 times more Copper and 3 times more Sodium than Ground Ginger Spices.

Comparison of macro-nutrients per 14 ounces:

• Ground Ginger Spices have 2.8 times more Omega 3, 1.4 times more Carbohydrate and 1.3 times more Protein than Ground Mace Spices.
• While Ground Mace Spices contain 1.4 times more Energy, 7.6 times more Fat, 3.7 times more Saturated Fat, 6.1 times more Omega 6 and 1.4 times more Fiber than Ground Ginger Spices.
• Both Ground Ginger Spices as well as Ground Mace Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.