Comparing Nutrients in 1 pound Ginger Root VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Ginger Root	9%	8%	83%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Ginger Root	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	12.5% 363kcal	19.4% 562kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	2.88% 0.92g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	9.64% 0.15g	9.07% 0.15g	1.6g per day for Men 19-50 years
Omega 6	3.2% 0.54g	0.53% 0.091g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62% 80.6g	78% 102g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	24% 9.07g	111% 42g	38g per day for Men 19-50 years
Protein	14.7% 8.26g	74% 41.4g	56g per day for Men 19-50 years

Vitamins

	Ginger Root	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.45% 0.11mg	48.8% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.15mg	21.6% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.3% 3.4mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.4% 0.92mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	36.3% 0.47mg	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	12.5% 50μg	84% 336μg	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	25% 22.7mg	6.05% 5.44mg	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	7.86% 1.18mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ginger Root	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	30% 299mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	146% 1.3mg	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	34% 2.72mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	46.4% 195mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	45% 1.04mg	62.7% 1.44mg	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	22% 154mg	88.8% 621mg	700mg per day for Men 19-50 years
Potassium	55.4% 1882mg	56% 1901mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	3.93% 59mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	35.5% 3.9mg	11mg per day for Men 19-50 years
Water	9.67% 358g	8.2% 304g	3700g per day for Men 19-50 years

Nutrient Comparison: Ginger Root VS Boiled California Red Kidney Beans per 1 lb

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

Lets compare vitamin content per 1 pound of Ginger Root vs Boiled California Red Kidney Beans:

• 1 pound of Ginger Root has 1.4 times more Vitamin B3, 1.5 times more Vitamin B6 and 4.2 times more Vitamin C than Boiled California Red Kidney Beans.
• While 1 lb of Boiled California Red Kidney Beans contains 5.2 times more Vitamin B1, 1.8 times more Vitamin B2 and 6.7 times more Vitamin B9 than Raw Ginger Root.
• Both Ginger Root and Boiled California Red Kidney Beans provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Raw Ginger Root as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Ginger Root vs Boiled California Red Kidney Beans:

• 1 lb of Boiled California Red Kidney Beans contains 4.1 times more Calcium, 1.3 times more Copper, 5 times more Iron, 1.4 times more Manganese, 4 times more Phosphorus, 1.7 times more Selenium and 2.5 times more Zinc than Raw Ginger Root.
• Both Ginger Root and Boiled California Red Kidney Beans contain similar levels of Magnesium and Potassium per one pound.
• 1 pound of Ginger Root lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Boiled California Red Kidney Beans contains 1.6 times more Energy, 1.3 times more Carbohydrate, 4.7 times more Fiber and 5 times more Protein than Raw Ginger Root.
• Both Raw Ginger Root as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 6 in one pound.