Comparing Nutrients in 5 ounces Ground Ginger VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Ground Ginger	10%	11%	79%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Ground Ginger	California Red Kidney Beans	Recommended Dietary Allowance
Energy	16.4% 475kcal	16% 468kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	0.37% 0.35g	97g per day for Men 19-50 years
Saturated Fat	11.5% 3.7g	0.16% 0.051g	32g per day for Men 19-50 years
Omega 3	19.8% 0.32g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	5.9% 1g	0.45% 0.077g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78% 102g	65.2% 84.8g	130g per day for Men 19-50 years
Sugars	6.63% 4.8g	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	3.5% 2.52g	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	% 1.73g	NA	g per day for Men 19-50 years
Sucrose	% 0.28g	NA	g per day for Men 19-50 years
Fiber	52.6% 20g	93% 35.3g	38g per day for Men 19-50 years
Protein	22.7% 12.7g	61.7% 34.5g	56g per day for Men 19-50 years

Vitamins

	Ground Ginger	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.43% 0.065mg	62.5% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	85.2% 13.6mg	18.2% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.5% 0.68mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	68.3% 0.89mg	43.3% 0.56mg	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	4.6% 18.4μg	140% 558μg	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	1.1% 0.99mg	7.1% 6.38mg	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	0.94% 1.13μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Ginger	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	16% 162mg	27.6% 276mg	1000mg per day for Men 19-50 years
Copper	75.6% 0.68mg	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	351% 28mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	72.2% 303mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	2052% 47.2mg	61.6% 1.4mg	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	34% 238mg	82% 574mg	700mg per day for Men 19-50 years
Potassium	55% 1871mg	62% 2112mg	3400mg per day for Men 19-50 years
Selenium	144% 79μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	2.55% 38.3mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	47% 5.16mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	0.38% 14g	0.45% 16.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Ground Ginger vs California Red Kidney Beans:

• Ground Ginger Spices have 4.7 times more Vitamin B3 and 1.6 times more Vitamin B6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 11.5 times more Vitamin B1, 1.3 times more Vitamin B2, 1.6 times more Vitamin B5, 30.3 times more Vitamin B9 and 6.4 times more Vitamin C than Ground Ginger Spices.
• Both Ground Ginger Spices as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Ground Ginger vs California Red Kidney Beans:

• Ground Ginger Spices have 2.1 times more Iron, 1.3 times more Magnesium, 33.3 times more Manganese, 17.4 times more Selenium, 2.5 times more Sodium and 1.4 times more Zinc than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.7 times more Calcium, 2.3 times more Copper and 2.4 times more Phosphorus than Ground Ginger Spices.
• Both Ground Ginger Spices and Raw California Red Kidney Beans have similar amounts of Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Ground Ginger Spices have 17 times more Fat, 72.2 times more Saturated Fat, 2.7 times more Omega 3 and 13.1 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.8 times more Fiber and 2.7 times more Protein than Ground Ginger Spices.
• Both Ground Ginger Spices and Raw California Red Kidney Beans have similar amounts of Energy and Carbohydrate per 5 oz.
• Both Ground Ginger Spices as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.