Comparing Nutrients in 1 pound Ground Ginger VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Ground Ginger	10%	11%	79%
Almonds	14%	72%	14%

Macro Nutrients

	Ground Ginger	Almonds	Recommended Dietary Allowance
Energy	52.4% 1520kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	20% 19.2g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	37% 11.8g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	63.2% 1g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	19% 3.2g	329% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	250% 325g	75% 98g	130g per day for Men 19-50 years
Sugars	21.2% 15.4g	27.2% 19.7g	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	11% 8.07g	0.69% 0.5g	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	% 5.53g	% 0.77g	g per day for Men 19-50 years
Sucrose	% 0.91g	% 18g	g per day for Men 19-50 years
Fiber	168% 64g	149% 56.7g	38g per day for Men 19-50 years
Protein	72.7% 40.7g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Ground Ginger	Almonds	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.4% 0.21mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	59.3% 0.77mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	273% 43.6mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.3% 2.16mg	42.7% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	218% 2.84mg	48% 0.62mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	862% 259μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	14.7% 59μg	50% 200μg	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	3.53% 3.18mg	0% 0mg	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	775% 116mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.02% 3.63μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Ginger	Almonds	Recommended Dietary Allowance
Calcium	51.7% 517mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	242% 2.18mg	520% 4.68mg	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	1123% 90mg	210% 17mg	8mg per day for Men 19-50 years
Magnesium	231% 971mg	292% 1225mg	420mg per day for Men 19-50 years
Manganese	6567% 151mg	430% 9.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	457% 205μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	109% 762mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	176% 5987mg	98% 3325mg	3400mg per day for Men 19-50 years
Selenium	460% 253μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	8.16% 122mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	150% 16.5mg	129% 14mg	11mg per day for Men 19-50 years
Water	1.2% 45g	0.54% 20g	3700g per day for Men 19-50 years

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

• Ground Ginger Spices have 2.7 times more Vitamin B3 and 4.6 times more Vitamin B6 than Almonds.
• While Almonds contain 4.5 times more Vitamin B1, 6.7 times more Vitamin B2, 3.4 times more Vitamin B9 and more Vitamin E than Ground Ginger Spices.
• Both Ground Ginger Spices and Almonds have similar amounts of Vitamin B5 per 1 lb.
• Both Ground Ginger Spices as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 1 lb.

Comparing minerals per 1 pound for Ground Ginger vs Almonds:

• Ground Ginger Spices have 5.3 times more Iron, 15.3 times more Manganese, 1.8 times more Potassium, 13.6 times more Selenium and 27 times more Sodium than Almonds.
• While Almonds contain 2.4 times more Calcium, 2.1 times more Copper, 1.3 times more Magnesium and 2.9 times more Phosphorus than Ground Ginger Spices.
• Both Ground Ginger Spices and Almonds have similar amounts of Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Ground Ginger Spices have 74.3 times more Omega 3, 3.3 times more Carbohydrate and 16.2 times more Fructose than Almonds.
• While Almonds contain 1.7 times more Energy, 11.8 times more Fat, 1.5 times more Saturated Fat, 17.5 times more Omega 6, 1.3 times more Sugars and 2.4 times more Protein than Ground Ginger Spices.
• Both Ground Ginger Spices and Almonds have similar amounts of Fiber per 1 lb.
• Both Ground Ginger Spices as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.