Comparing Nutrients in 1 kilogram Blanched Almonds VS Ground Ginger

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Ground Ginger	10%	11%	79%

Macro Nutrients

	Blanched Almonds	Ground Ginger	Recommended Dietary Allowance
Energy	203% 5900kcal	116% 3350kcal	2900kcal per day for Men 19-50 years
Fat	541% 525g	43.7% 42.4g	97g per day for Men 19-50 years
Saturated Fat	124% 39.5g	81.2% 26g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	139% 2.23g	1.6g per day for Men 19-50 years
Omega 6	727% 124g	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	144% 187g	551% 716g	130g per day for Men 19-50 years
Sugars	64% 46.3g	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	0% 0g	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	% 0.3g	% 12g	g per day for Men 19-50 years
Sucrose	% 44.6g	% 2g	g per day for Men 19-50 years
Fiber	261% 99g	371% 141g	38g per day for Men 19-50 years
Protein	382% 214g	160% 89.8g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	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	159% 1.9mg	38.3% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	547% 7.1mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	219% 35mg	601% 96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.8% 3.14mg	95% 4.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.5% 1.15mg	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	123% 490μg	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	0% 0mg	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	1583% 238mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	6.67% 8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Ground Ginger	Recommended Dietary Allowance
Calcium	236% 2360mg	114% 1140mg	1000mg per day for Men 19-50 years
Copper	1141% 10.3mg	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	410% 32.8mg	2475% 198mg	8mg per day for Men 19-50 years
Magnesium	638% 2680mg	510% 2140mg	420mg per day for Men 19-50 years
Manganese	798% 18.4mg	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	687% 4810mg	240% 1680mg	700mg per day for Men 19-50 years
Potassium	194% 6590mg	388% 13200mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	1015% 558μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	18% 270mg	1500mg per day for Men 19-50 years
Zinc	270% 29.7mg	331% 36.4mg	11mg per day for Men 19-50 years
Water	1.2% 45g	2.7% 99g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Blanched Almonds vs Ground Ginger:

• Blanched Almonds have 4.2 times more Vitamin B1, 4.2 times more Vitamin B2, 3.8 times more Vitamin B9 and more Vitamin E than Ground Ginger Spices.
• While Ground Ginger Spices contain 2.7 times more Vitamin B3, 1.5 times more Vitamin B5 and 5.4 times more Vitamin B6 than Blanched Almonds.
• Both Blanched Almonds as well as Ground Ginger Spices have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Blanched Almonds vs Ground Ginger:

• Blanched Almonds have 2.1 times more Calcium, 2.1 times more Copper, 1.3 times more Magnesium and 2.9 times more Phosphorus than Ground Ginger Spices.
• While Ground Ginger Spices contain 6 times more Iron, 18.1 times more Manganese, 2 times more Potassium, 17.4 times more Selenium and 1.4 times more Sodium than Blanched Almonds.
• Both Blanched Almonds and Ground Ginger Spices have similar amounts of Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Blanched Almonds have 1.8 times more Energy, 12.4 times more Fat, 1.5 times more Saturated Fat, 17.5 times more Omega 6, 1.4 times more Sugars and 2.4 times more Protein than Ground Ginger Spices.
• While Ground Ginger Spices contain 55.8 times more Omega 3, 3.8 times more Carbohydrate, more Fructose and 1.4 times more Fiber than Blanched Almonds.
• Both Blanched Almonds as well as Ground Ginger Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.