Comparing Nutrients in 300 calories Ground Ginger VS Ground Mace

Weight per 300 calories

• Ground Ginger: 89.6g
• Ground Mace: 63.2g

Ground Mace Spices have 1.4 times more energy per unit of mass than Ground Ginger Spices, which is very high in comparison to other foods. Ground Ginger having high energy density.

Which food has more nutrients per 300 calories - Ground Ginger or Ground Mace?

Macros Ratio

	Protein	Fat	Carbs
Ground Ginger	10%	11%	79%
Ground Mace	5%	56%	39%

Macro Nutrients

	Ground Ginger	Ground Mace	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.9% 3.8g	21% 20.5g	97g per day for Men 19-50 years
Saturated Fat	7.27% 2.33g	18.8% 6g	32g per day for Men 19-50 years
Omega 3	12.5% 0.2g	3.16% 0.051g	1.6g per day for Men 19-50 years
Omega 6	3.7% 0.63g	16% 2.72g	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	24.5% 32g	130g per day for Men 19-50 years
Sugars	4.2% 3.04g	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	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	33.6% 12.8g	38g per day for Men 19-50 years
Protein	14.4% 8.04g	7.57% 4.24g	56g per day for Men 19-50 years

Vitamins

	Ground Ginger	Ground Mace	Recommended Dietary Allowance
Vitamin A	0.2% 1.8μg	2.8% 25.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.43% 0.041mg	16.4% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.7% 0.15mg	21.8% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54% 8.6mg	5.33% 0.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.54% 0.43mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43% 0.56mg	7.77% 0.1mg	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	12% 48μg	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	14.7% 13.3mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.6% 0.72μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Ginger	Ground Mace	Recommended Dietary Allowance
Calcium	10.2% 102mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	47.8% 0.43mg	173% 1.56mg	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	110% 8.78mg	8mg per day for Men 19-50 years
Magnesium	45.6% 192mg	24.5% 103mg	420mg per day for Men 19-50 years
Manganese	1297% 30mg	41% 0.95mg	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	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	34.8% 1182mg	8.6% 292mg	3400mg per day for Men 19-50 years
Selenium	91% 50μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	3.37% 50.5mg	1500mg per day for Men 19-50 years
Zinc	29.6% 3.26mg	13.2% 1.45mg	11mg per day for Men 19-50 years
Water	0.24% 8.9g	0.14% 5.16g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Ground Ginger vs Ground Mace:

• Ground Ginger Spices have 10.1 times more Vitamin B3 and 5.5 times more Vitamin B6 than Ground Mace Spices.
• While Ground Mace Spices contain 4.8 times more Vitamin B1, 1.9 times more Vitamin B2, 4.1 times more Vitamin B9 and 21.2 times more Vitamin C than Ground Ginger Spices.
• Both Ground Ginger Spices as well as Ground Mace Spices have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Ground Ginger vs Ground Mace:

• Ground Ginger Spices have 2 times more Iron, 1.9 times more Magnesium, 31.5 times more Manganese, 2.2 times more Phosphorus, 4 times more Potassium, 29.3 times more Selenium and 2.2 times more Zinc than Ground Mace Spices.
• While Ground Mace Spices contain 1.6 times more Calcium, 3.6 times more Copper and 2.1 times more Sodium than Ground Ginger Spices.

Comparison of macro-nutrients per 300 calories:

• Ground Ginger Spices have 4 times more Omega 3, 2 times more Carbohydrate and 1.9 times more Protein than Ground Mace Spices.
• While Ground Mace Spices contain 5.4 times more Fat, 2.6 times more Saturated Fat and 4.3 times more Omega 6 than Ground Ginger Spices.
• Both Ground Ginger Spices and Ground Mace Spices have similar amounts of Energy and Fiber per 300 kcal.
• Both Ground Ginger Spices as well as Ground Mace Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.