Comparing Nutrients in 1 kilogram Boiled Kidney Beans VS Ground Ginger

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Ground Ginger	10%	11%	79%

Macro Nutrients

	Boiled Kidney Beans	Ground Ginger	Recommended Dietary Allowance
Energy	43.8% 1270kcal	116% 3350kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	43.7% 42.4g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	81.2% 26g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	139% 2.23g	1.6g per day for Men 19-50 years
Omega 6	6.35% 1.08g	41.5% 7.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	551% 716g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	46.8% 34g	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	NA	24.6% 18g	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	NA	% 12g	g per day for Men 19-50 years
Sucrose	NA	% 2g	g per day for Men 19-50 years
Fiber	168% 64g	371% 141g	38g per day for Men 19-50 years
Protein	155% 86.7g	160% 89.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Ground Ginger	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	38.3% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	601% 96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	95% 4.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	482% 6.26mg	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	325% 1300μg	32.5% 130μg	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	13.3% 12mg	7.78% 7mg	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	2% 0.3mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	6.67% 8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Ground Ginger	Recommended Dietary Allowance
Calcium	35% 350mg	114% 1140mg	1000mg per day for Men 19-50 years
Copper	240% 2.16mg	533% 4.8mg	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	278% 22mg	2475% 198mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	510% 2140mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	14478% 333mg	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	197% 1380mg	240% 1680mg	700mg per day for Men 19-50 years
Potassium	119% 4050mg	388% 13200mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	1015% 558μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	18% 270mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	331% 36.4mg	11mg per day for Men 19-50 years
Water	18% 669g	2.7% 99g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Kidney Beans vs Ground Ginger:

• Boiled All Types Kidney Beans have 3.5 times more Vitamin B1, 10 times more Vitamin B9, 1.7 times more Vitamin C and 10.5 times more Vitamin K than Ground Ginger Spices.
• While Ground Ginger Spices contain 2.9 times more Vitamin B2, 16.6 times more Vitamin B3, 2.2 times more Vitamin B5 and 5.2 times more Vitamin B6 than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Ground Ginger Spices have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 1 kg.

Comparing minerals per 1 kilogram for Boiled Kidney Beans vs Ground Ginger:

• Boiled All Types Kidney Beans have 6.7 times more Water than Ground Ginger Spices.
• While Ground Ginger Spices contain 3.3 times more Calcium, 2.2 times more Copper, 8.9 times more Iron, 5.1 times more Magnesium, 77.4 times more Manganese, 3.3 times more Potassium, 50.7 times more Selenium, 27 times more Sodium and 3.6 times more Zinc than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Ground Ginger Spices have similar amounts of Phosphorus per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Ground Ginger Spices contain 2.6 times more Energy, 8.5 times more Fat, 35.6 times more Saturated Fat, 1.3 times more Omega 3, 6.5 times more Omega 6, 3.1 times more Carbohydrate, 10.6 times more Sugars and 2.2 times more Fiber than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Ground Ginger Spices have similar amounts of Protein per 1 kg.
• Both Boiled All Types Kidney Beans as well as Ground Ginger Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.