Comparing Nutrients in 14 ounces Ground Ginger VS Canned Tomatoes with Green Chilies

Macros Ratio

	Protein	Fat	Carbs
Ground Ginger	10%	11%	79%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Ground Ginger	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	46% 1330kcal	2.05% 59.5kcal	2900kcal per day for Men 19-50 years
Fat	17.3% 17g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	32.2% 10.3g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	55.3% 0.89g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	16.5% 2.8g	0.68% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	219% 284g	11% 14.4g	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	NA	38g per day for Men 19-50 years
Protein	63.6% 35.6g	4.9% 2.74g	56g per day for Men 19-50 years

Vitamins

	Ground Ginger	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	8.8% 79.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52% 0.67mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	239% 38mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38% 1.9mg	11.7% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	191% 2.5mg	31.4% 0.41mg	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	8.93% 35.7μg	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	27.3% 24.6mg	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	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	45.2% 452mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	212% 1.9mg	39.7% 0.36mg	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	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	202% 849mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	5746% 132mg	22.8% 0.52mg	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	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	154% 5239mg	12.5% 425mg	3400mg per day for Men 19-50 years
Selenium	403% 221μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	7.14% 107mg	106% 1592mg	1500mg per day for Men 19-50 years
Zinc	131% 14.4mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	1.07% 39.5g	10% 374g	3700g per day for Men 19-50 years

Nutrient Comparison: Ground Ginger VS Canned Tomatoes with Green Chilies per 14 oz

Compare the macro and micronutrient content in 14 oz of Ground Ginger versus 14 oz of Canned Tomatoes with Green Chilies to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Ground Ginger vs Canned Tomatoes with Green Chilies:

• 14 ounces of Ground Ginger have 1.4 times more Vitamin B1, 8.9 times more Vitamin B2, 15 times more Vitamin B3, 3.2 times more Vitamin B5, 6.1 times more Vitamin B6 and 1.4 times more Vitamin B9 than Canned Tomatoes with Green Chilies.
• While 14 oz of Canned Red Ripe Tomatoes with Green Chilies contain 10 times more Vitamin A and 8.9 times more Vitamin C than Ground Ginger Spices.
• 14 ounces of Ground Ginger have insufficient amounts of Vitamin A and Vitamin C
• 14 ounces of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• Both Ground Ginger Spices as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Ground Ginger vs Canned Tomatoes with Green Chilies:

• 14 ounces of Ground Ginger have 5.7 times more Calcium, 5.3 times more Copper, 76.2 times more Iron, 19.5 times more Magnesium, 252.3 times more Manganese, 12 times more Phosphorus, 12.3 times more Potassium, 139.5 times more Selenium and 28 times more Zinc than Canned Tomatoes with Green Chilies.
• While 14 oz of Canned Red Ripe Tomatoes with Green Chilies contain 14.9 times more Sodium and 9.5 times more Water than Ground Ginger Spices.
• 14 ounces of Canned Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Ground Ginger have 22.3 times more Energy, 53 times more Fat, 236.3 times more Saturated Fat, 223 times more Omega 3, 24.3 times more Omega 6, 19.8 times more Carbohydrate and 13 times more Protein than Canned Tomatoes with Green Chilies.
• 14 ounces of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein