Comparing Nutrients in 300 calories Ground Ginger VS Boiled Kidney Beans

Weight per 300 calories

• Ground Ginger: 89.6g
• Boiled Kidney Beans: 236g

Ground Ginger has 2.6 times more energy per 100g than Boiled Kidney Beans. It has high energy density when compared to other foods. Boiled All Types Kidney Beans having average energy density.

Which food has more nutrients per 300 calories - Ground Ginger or Boiled Kidney Beans?

Macros Ratio

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

Macro Nutrients

	Ground Ginger	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.9% 3.8g	1.2% 1.2g	97g per day for Men 19-50 years
Saturated Fat	7.27% 2.33g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	12.5% 0.2g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	3.7% 0.63g	1.5% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.3% 64g	41.4% 54g	130g per day for Men 19-50 years
Sugars	4.2% 3.04g	1.04% 0.76g	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	2.2% 1.6g	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	% 1.1g	NA	g per day for Men 19-50 years
Sucrose	% 0.18g	NA	g per day for Men 19-50 years
Fiber	33.2% 12.6g	39.8% 15g	38g per day for Men 19-50 years
Protein	14.4% 8.04g	36.6% 20.5g	56g per day for Men 19-50 years

Vitamins

	Ground Ginger	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.2% 1.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.43% 0.041mg	31.5% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.7% 0.15mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54% 8.6mg	8.53% 1.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.54% 0.43mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43% 0.56mg	22% 0.28mg	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	2.9% 11.6μg	76.8% 307μg	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	0.7% 0.63mg	3.15% 2.83mg	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	0.47% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.6% 0.72μg	16.5% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Ginger	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	10.2% 102mg	8.27% 82.7mg	1000mg per day for Men 19-50 years
Copper	47.8% 0.43mg	56.7% 0.51mg	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	222% 17.7mg	65.6% 5.24mg	8mg per day for Men 19-50 years
Magnesium	45.6% 192mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	1297% 30mg	44% 1mg	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	21.5% 150mg	46.6% 326mg	700mg per day for Men 19-50 years
Potassium	34.8% 1182mg	28% 957mg	3400mg per day for Men 19-50 years
Selenium	91% 50μg	4.72% 2.6μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.16% 2.36mg	1500mg per day for Men 19-50 years
Zinc	29.6% 3.26mg	21.5% 2.36mg	11mg per day for Men 19-50 years
Water	0.24% 8.9g	4.27% 158g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Ground Ginger vs Boiled Kidney Beans:

• Ground Ginger Spices have 6.3 times more Vitamin B3 and 2 times more Vitamin B6 than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 9.2 times more Vitamin B1, 26.4 times more Vitamin B9, 4.5 times more Vitamin C and 27.7 times more Vitamin K than Ground Ginger Spices.
• Both Ground Ginger Spices and Boiled All Types Kidney Beans have similar amounts of Vitamin B2 and Vitamin B5 per 300 kcal.
• Both Ground Ginger Spices as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Ground Ginger vs Boiled Kidney Beans:

• Ground Ginger Spices have 1.2 times more Calcium, 3.4 times more Iron, 1.9 times more Magnesium, 29.4 times more Manganese, 1.2 times more Potassium, 19.2 times more Selenium and 1.4 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.2 times more Phosphorus and 17.8 times more Water than Ground Ginger Spices.
• Both Ground Ginger Spices and Boiled All Types Kidney Beans have similar amounts of Copper per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Ground Ginger Spices have 3.2 times more Fat, 13.5 times more Saturated Fat, 2.5 times more Omega 6 and 4 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2 times more Omega 3 and 2.5 times more Protein than Ground Ginger Spices.
• Both Ground Ginger Spices and Boiled All Types Kidney Beans have similar amounts of Energy, Carbohydrate and Fiber per 300 kcal.
• Both Ground Ginger Spices as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.