Comparing Nutrients in 5 ounces Ground Ginger VS 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	16.4% 475kcal	23.2% 673kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	47.3% 46g	97g per day for Men 19-50 years
Saturated Fat	11.5% 3.7g	42% 13.5g	32g per day for Men 19-50 years
Omega 3	19.8% 0.32g	7.1% 0.11g	1.6g per day for Men 19-50 years
Omega 6	5.9% 1g	36% 6.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78% 102g	55% 71.6g	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	75.3% 28.6g	38g per day for Men 19-50 years
Protein	22.7% 12.7g	17% 9.5g	56g per day for Men 19-50 years

Vitamins

	Ground Ginger	Ground Mace	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	6.3% 56.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.43% 0.065mg	37% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	85.2% 13.6mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.5% 0.68mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	68.3% 0.89mg	17.4% 0.23mg	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	27% 108μg	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	33% 29.8mg	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	Ground Mace	Recommended Dietary Allowance
Calcium	16% 162mg	35.7% 357mg	1000mg per day for Men 19-50 years
Copper	75.6% 0.68mg	389% 3.5mg	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	246% 19.7mg	8mg per day for Men 19-50 years
Magnesium	72.2% 303mg	55% 231mg	420mg per day for Men 19-50 years
Manganese	2052% 47.2mg	92% 2.13mg	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	22.3% 156mg	700mg per day for Men 19-50 years
Potassium	55% 1871mg	19.3% 656mg	3400mg per day for Men 19-50 years
Selenium	144% 79μg	6.96% 3.83μg	55μg per day for Men 19-50 years
Sodium	2.55% 38.3mg	7.56% 113mg	1500mg per day for Men 19-50 years
Zinc	47% 5.16mg	29.6% 3.26mg	11mg per day for Men 19-50 years
Water	0.38% 14g	0.31% 11.6g	3700g per day for Men 19-50 years

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

• Ground Ginger Spices have 7.1 times more Vitamin B3 and 3.9 times more Vitamin B6 than Ground Mace Spices.
• While Ground Mace Spices contain 20 times more Vitamin A, 6.8 times more Vitamin B1, 2.6 times more Vitamin B2, 5.8 times more Vitamin B9 and 30 times more Vitamin C than Ground Ginger Spices.
• Both Ground Ginger Spices as well as Ground Mace Spices have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Ground Ginger vs Ground Mace:

• Ground Ginger Spices have 1.4 times more Iron, 1.3 times more Magnesium, 22.2 times more Manganese, 1.5 times more Phosphorus, 2.9 times more Potassium, 20.7 times more Selenium and 1.6 times more Zinc than Ground Mace Spices.
• While Ground Mace Spices contain 2.2 times more Calcium, 5.1 times more Copper and 3 times more Sodium than Ground Ginger Spices.

Comparison of macro-nutrients per 5 ounces:

• Ground Ginger Spices have 2.8 times more Omega 3, 1.4 times more Carbohydrate and 1.3 times more Protein than Ground Mace Spices.
• While Ground Mace Spices contain 1.4 times more Energy, 7.6 times more Fat, 3.7 times more Saturated Fat, 6.1 times more Omega 6 and 1.4 times more Fiber than Ground Ginger Spices.
• Both Ground Ginger Spices as well as Ground Mace Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.