Comparing Nutrients in 5 ounces Ground Ginger VS Garlic Powder

Macros Ratio

	Protein	Fat	Carbs
Ground Ginger	10%	11%	79%
Garlic Powder	18%	2%	80%

Macro Nutrients

	Ground Ginger	Garlic Powder	Recommended Dietary Allowance
Energy	16.4% 475kcal	16% 469kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	1.07% 1.03g	97g per day for Men 19-50 years
Saturated Fat	11.5% 3.7g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	19.8% 0.32g	1.06% 0.017g	1.6g per day for Men 19-50 years
Omega 6	5.9% 1g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78% 102g	79.3% 103g	130g per day for Men 19-50 years
Sugars	6.63% 4.8g	4.75% 3.44g	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	0.61% 0.44g	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	% 0.099g	g per day for Men 19-50 years
Sucrose	% 0.28g	% 2.9g	g per day for Men 19-50 years
Fiber	52.6% 20g	33.6% 12.8g	38g per day for Men 19-50 years
Protein	22.7% 12.7g	42% 23.5g	56g per day for Men 19-50 years

Vitamins

	Ground Ginger	Garlic Powder	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	51.4% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	85.2% 13.6mg	7.05% 1.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.5% 0.68mg	21% 1.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	68.3% 0.89mg	180% 2.34mg	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	16.7% 66.6μg	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	1.9% 1.7mg	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	6.33% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.94% 1.13μg	0.47% 0.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Ginger	Garlic Powder	Recommended Dietary Allowance
Calcium	16% 162mg	11% 112mg	1000mg per day for Men 19-50 years
Copper	75.6% 0.68mg	84% 0.76mg	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	100% 8mg	8mg per day for Men 19-50 years
Magnesium	72.2% 303mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	2052% 47.2mg	60.3% 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	84% 587mg	700mg per day for Men 19-50 years
Potassium	55% 1871mg	49.7% 1691mg	3400mg per day for Men 19-50 years
Selenium	144% 79μg	61.6% 34μg	55μg per day for Men 19-50 years
Sodium	2.55% 38.3mg	5.67% 85mg	1500mg per day for Men 19-50 years
Zinc	47% 5.16mg	38.5% 4.24mg	11mg per day for Men 19-50 years
Water	0.38% 14g	0.25% 9.14g	3700g per day for Men 19-50 years

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

• Ground Ginger Spices have 1.2 times more Vitamin B2 and 12.1 times more Vitamin B3 than Garlic Powder Spices.
• While Garlic Powder Spices contain 9.5 times more Vitamin B1, 1.6 times more Vitamin B5, 2.6 times more Vitamin B6, 3.6 times more Vitamin B9, 1.7 times more Vitamin C and more Vitamin E than Ground Ginger Spices.
• Both Ground Ginger Spices as well as Garlic Powder Spices have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Ground Ginger vs Garlic Powder:

• Ground Ginger Spices have 1.4 times more Calcium, 3.5 times more Iron, 2.8 times more Magnesium, 34 times more Manganese, 2.3 times more Selenium and 1.2 times more Zinc than Garlic Powder Spices.
• While Garlic Powder Spices contain 2.5 times more Phosphorus and 2.2 times more Sodium than Ground Ginger Spices.
• Both Ground Ginger Spices and Garlic Powder Spices have similar amounts of Copper and Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Ground Ginger Spices have 5.8 times more Fat, 10.4 times more Saturated Fat, 18.6 times more Omega 3, 4.9 times more Omega 6, 1.4 times more Sugars, 5.7 times more Fructose and 1.6 times more Fiber than Garlic Powder Spices.
• While Garlic Powder Spices contain 1.8 times more Protein than Ground Ginger Spices.
• Both Ground Ginger Spices and Garlic Powder Spices have similar amounts of Energy and Carbohydrate per 5 oz.
• Both Ground Ginger Spices as well as Garlic Powder Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.