Comparing Nutrients in 5 ounces Almonds VS Ground Ginger

Macros Ratio

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

Macro Nutrients

	Almonds	Ground Ginger	Recommended Dietary Allowance
Energy	28.3% 821kcal	16.4% 475kcal	2900kcal per day for Men 19-50 years
Fat	73% 70.8g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	17% 5.4g	11.5% 3.7g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	19.8% 0.32g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	5.9% 1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.5% 30.5g	78% 102g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	6.63% 4.8g	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	0.22% 0.16g	3.5% 2.52g	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	% 0.24g	% 1.73g	g per day for Men 19-50 years
Sucrose	% 5.6g	% 0.28g	g per day for Men 19-50 years
Fiber	46.6% 17.7g	52.6% 20g	38g per day for Men 19-50 years
Protein	53.5% 30g	22.7% 12.7g	56g per day for Men 19-50 years

Vitamins

	Almonds	Ground Ginger	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.2% 0.29mg	5.43% 0.065mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.13mg	85.2% 13.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	13.5% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	68.3% 0.89mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	269% 80.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15.6% 62.4μg	4.6% 18.4μg	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% 0mg	1.1% 0.99mg	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	242% 36.3mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.94% 1.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Ground Ginger	Recommended Dietary Allowance
Calcium	38% 381mg	16% 162mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	75.6% 0.68mg	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	65.7% 5.26mg	351% 28mg	8mg per day for Men 19-50 years
Magnesium	91% 383mg	72.2% 303mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	2052% 47.2mg	2.3mg per day for Men 19-50 years
Molybdenum	143% 64.2μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	97% 682mg	34% 238mg	700mg per day for Men 19-50 years
Potassium	30.6% 1039mg	55% 1871mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	144% 79μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	2.55% 38.3mg	1500mg per day for Men 19-50 years
Zinc	40.2% 4.42mg	47% 5.16mg	11mg per day for Men 19-50 years
Water	0.17% 6.25g	0.38% 14g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Almonds vs Ground Ginger:

• Almonds have 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.
• While Ground Ginger Spices contain 2.7 times more Vitamin B3 and 4.6 times more Vitamin B6 than Almonds.
• Both Almonds and Ground Ginger Spices have similar amounts of Vitamin B5 per 5 oz.
• Both Almonds as well as Ground Ginger Spices have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Almonds vs Ground Ginger:

• Almonds have 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.
• While Ground Ginger Spices contain 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.
• Both Almonds and Ground Ginger Spices have similar amounts of Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Almonds have 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.
• While Ground Ginger Spices contain 74.3 times more Omega 3, 3.3 times more Carbohydrate and 16.2 times more Fructose than Almonds.
• Both Almonds and Ground Ginger Spices have similar amounts of Fiber per 5 oz.
• Both Almonds as well as Ground Ginger Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.