Comparing Nutrients in 1 kilogram Ground Ginger VS Boiled Red Kidney Beans

Macros Ratio

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

Macro Nutrients

	Ground Ginger	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	116% 3350kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	43.7% 42.4g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	81.2% 26g	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	139% 2.23g	105% 1.68g	1.6g per day for Men 19-50 years
Omega 6	41.5% 7.06g	6.3% 1.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	551% 716g	175% 228g	130g per day for Men 19-50 years
Sugars	46.8% 34g	4.4% 3.2g	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	24.6% 18g	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	% 12g	NA	g per day for Men 19-50 years
Sucrose	% 2g	NA	g per day for Men 19-50 years
Fiber	371% 141g	195% 74g	38g per day for Men 19-50 years
Protein	160% 89.8g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

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

Minerals

	Ground Ginger	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	114% 1140mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	533% 4.8mg	269% 2.42mg	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	2475% 198mg	368% 29.4mg	8mg per day for Men 19-50 years
Magnesium	510% 2140mg	107% 450mg	420mg per day for Men 19-50 years
Manganese	14478% 333mg	207% 4.77mg	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	240% 1680mg	203% 1420mg	700mg per day for Men 19-50 years
Potassium	388% 13200mg	119% 4030mg	3400mg per day for Men 19-50 years
Selenium	1015% 558μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	18% 270mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	331% 36.4mg	97% 10.7mg	11mg per day for Men 19-50 years
Water	2.7% 99g	18% 669g	3700g per day for Men 19-50 years

Nutrient Comparison: Ground Ginger VS Boiled Red Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Ground Ginger versus 1 kg of Boiled Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Ground Ginger has 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 Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 3.5 times more Vitamin B1, 10 times more Vitamin B9 and 10.5 times more Vitamin K than Ground Ginger Spices.
• 1 kilogram of Ground Ginger have insufficient amounts of Vitamin K
• Both Ground Ginger Spices as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in one kilogram.

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

• 1 kilogram of Ground Ginger has 4.1 times more Calcium, 2 times more Copper, 6.7 times more Iron, 4.8 times more Magnesium, 69.8 times more Manganese, 3.3 times more Potassium, 46.5 times more Selenium and 3.4 times more Zinc than Boiled Red Kidney Beans.
• Both Ground Ginger and Boiled Red Kidney Beans contain similar levels of Phosphorus per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Ground Ginger has 2.6 times more Energy, 8.5 times more Fat, 36.1 times more Saturated Fat, 1.3 times more Omega 3, 6.6 times more Omega 6, 3.1 times more Carbohydrate, 10.6 times more Sugars and 1.9 times more Fiber than Boiled Red Kidney Beans.
• Both Ground Ginger and Boiled Red Kidney Beans offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Boiled Red Kidney Beans provide inadequate amounts of Omega 6