Comparing Nutrients in 5 ounces Fenugreek Seed VS Ground Ginger

Macros Ratio

	Protein	Fat	Carbs
Fenugreek Seed	24%	15%	61%
Ground Ginger	10%	11%	79%

Macro Nutrients

	Fenugreek Seed	Ground Ginger	Recommended Dietary Allowance
Energy	15.8% 458kcal	16.4% 475kcal	2900kcal per day for Men 19-50 years
Fat	9.37% 9.1g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	6.47% 2.07g	11.5% 3.7g	32g per day for Men 19-50 years
Omega 3	NA	19.8% 0.32g	1.6g per day for Men 19-50 years
Omega 6	NA	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	63.6% 82.7g	78% 102g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 1.73g	g per day for Men 19-50 years
Sucrose	NA	% 0.28g	g per day for Men 19-50 years
Fiber	92% 35g	52.6% 20g	38g per day for Men 19-50 years
Protein	58.2% 32.6g	22.7% 12.7g	56g per day for Men 19-50 years

Vitamins

	Fenugreek Seed	Ground Ginger	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38% 0.46mg	5.43% 0.065mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.5% 2.32mg	85.2% 13.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	13.5% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65.4% 0.85mg	68.3% 0.89mg	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	20% 80.8μg	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	4.72% 4.25mg	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	NA	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.94% 1.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fenugreek Seed	Ground Ginger	Recommended Dietary Allowance
Calcium	25% 249mg	16% 162mg	1000mg per day for Men 19-50 years
Copper	175% 1.57mg	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	594% 47.5mg	351% 28mg	8mg per day for Men 19-50 years
Magnesium	64.5% 271mg	72.2% 303mg	420mg per day for Men 19-50 years
Manganese	75.7% 1.74mg	2052% 47.2mg	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	60% 420mg	34% 238mg	700mg per day for Men 19-50 years
Potassium	32% 1091mg	55% 1871mg	3400mg per day for Men 19-50 years
Selenium	16.2% 8.93μg	144% 79μg	55μg per day for Men 19-50 years
Sodium	6.33% 95mg	2.55% 38.3mg	1500mg per day for Men 19-50 years
Zinc	32.2% 3.54mg	47% 5.16mg	11mg per day for Men 19-50 years
Water	0.34% 12.5g	0.38% 14g	3700g per day for Men 19-50 years

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

• Fenugreek Seed Spices have 7 times more Vitamin B1, 2.2 times more Vitamin B2, 4.4 times more Vitamin B9 and 4.3 times more Vitamin C than Ground Ginger Spices.
• While Ground Ginger Spices contain 5.9 times more Vitamin B3 than Fenugreek Seed Spices.
• Both Fenugreek Seed Spices and Ground Ginger Spices have similar amounts of Vitamin B6 per 5 oz.
• Both Fenugreek Seed Spices as well as Ground Ginger Spices have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Fenugreek Seed vs Ground Ginger:

• Fenugreek Seed Spices have 1.5 times more Calcium, 2.3 times more Copper, 1.7 times more Iron, 1.8 times more Phosphorus and 2.5 times more Sodium than Ground Ginger Spices.
• While Ground Ginger Spices contain 27.1 times more Manganese, 1.7 times more Potassium, 8.9 times more Selenium and 1.5 times more Zinc than Fenugreek Seed Spices.
• Both Fenugreek Seed Spices and Ground Ginger Spices have similar amounts of Magnesium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Fenugreek Seed Spices have 1.5 times more Fat, 1.7 times more Fiber and 2.6 times more Protein than Ground Ginger Spices.
• While Ground Ginger Spices contain 1.8 times more Saturated Fat than Fenugreek Seed Spices.
• Both Fenugreek Seed Spices and Ground Ginger Spices have similar amounts of Energy and Carbohydrate per 5 oz.
• Both Fenugreek Seed Spices as well as Ground Ginger Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.