Comparing Nutrients in 1 pound Ground Ginger VS Blanched Almonds

Macros Ratio

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

Macro Nutrients

	Ground Ginger	Blanched Almonds	Recommended Dietary Allowance
Energy	52.4% 1520kcal	92% 2676kcal	2900kcal per day for Men 19-50 years
Fat	20% 19.2g	246% 238g	97g per day for Men 19-50 years
Saturated Fat	37% 11.8g	56% 18g	32g per day for Men 19-50 years
Omega 3	63.2% 1g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	19% 3.2g	330% 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	65% 84.7g	130g per day for Men 19-50 years
Sugars	21.2% 15.4g	29% 21g	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% 0g	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	% 0.14g	g per day for Men 19-50 years
Sucrose	% 0.91g	% 20.2g	g per day for Men 19-50 years
Fiber	168% 64g	118% 45g	38g per day for Men 19-50 years
Protein	72.7% 40.7g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Ground Ginger	Blanched 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	72% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	59.3% 0.77mg	248% 3.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	273% 43.6mg	99% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.3% 2.16mg	28.5% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	218% 2.84mg	40% 0.52mg	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	14.7% 59μg	55.6% 222μg	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	718% 108mg	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	Blanched Almonds	Recommended Dietary Allowance
Calcium	51.7% 517mg	107% 1070mg	1000mg per day for Men 19-50 years
Copper	242% 2.18mg	518% 4.66mg	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	186% 15mg	8mg per day for Men 19-50 years
Magnesium	231% 971mg	289% 1216mg	420mg per day for Men 19-50 years
Manganese	6567% 151mg	362% 8.32mg	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	109% 762mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	176% 5987mg	88% 2989mg	3400mg per day for Men 19-50 years
Selenium	460% 253μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	8.16% 122mg	5.75% 86mg	1500mg per day for Men 19-50 years
Zinc	150% 16.5mg	122% 13.5mg	11mg per day for Men 19-50 years
Water	1.2% 45g	0.55% 20.5g	3700g per day for Men 19-50 years

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

• Ground Ginger Spices have 2.7 times more Vitamin B3, 1.5 times more Vitamin B5 and 5.4 times more Vitamin B6 than Blanched Almonds.
• While Blanched Almonds contain 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.
• Both Ground Ginger Spices as well as Blanched 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 Blanched Almonds:

• Ground Ginger Spices have 6 times more Iron, 18.1 times more Manganese, 2 times more Potassium, 17.4 times more Selenium, 1.4 times more Sodium and 1.2 times more Zinc than Blanched Almonds.
• While Blanched Almonds contain 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.

Comparison of macro-nutrients per 1 pound:

• Ground Ginger Spices have 55.8 times more Omega 3, 3.8 times more Carbohydrate, more Fructose and 1.4 times more Fiber than Blanched Almonds.
• While Blanched Almonds contain 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.
• Both Ground Ginger Spices as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.