Comparing Nutrients in 5 ounces Ground Ginger VS Tomato Puree

Macros Ratio

	Protein	Fat	Carbs
Ground Ginger	10%	11%	79%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Ground Ginger	Tomato Puree	Recommended Dietary Allowance
Energy	16.4% 475kcal	1.86% 54kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	11.5% 3.7g	0.13% 0.041g	32g per day for Men 19-50 years
Omega 3	19.8% 0.32g	0.35% 0.006g	1.6g per day for Men 19-50 years
Omega 6	5.9% 1g	0.68% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78% 102g	9.8% 12.7g	130g per day for Men 19-50 years
Sugars	6.63% 4.8g	9.44% 6.85g	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	4.65% 3.37g	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	% 3.47g	g per day for Men 19-50 years
Sucrose	% 0.28g	% 0g	g per day for Men 19-50 years
Fiber	52.6% 20g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	22.7% 12.7g	4.18% 2.34g	56g per day for Men 19-50 years

Vitamins

	Ground Ginger	Tomato Puree	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	4.1% 37μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.43% 0.065mg	2.95% 0.035mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	8.72% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	85.2% 13.6mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.5% 0.68mg	12.5% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	68.3% 0.89mg	13.7% 0.18mg	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	3.9% 15.6μg	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	16.7% 15mg	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	18.6% 2.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.94% 1.13μg	4% 4.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Ginger	Tomato Puree	Recommended Dietary Allowance
Calcium	16% 162mg	2.55% 25.5mg	1000mg per day for Men 19-50 years
Copper	75.6% 0.68mg	45.2% 0.41mg	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	31.5% 2.52mg	8mg per day for Men 19-50 years
Magnesium	72.2% 303mg	7.76% 32.6mg	420mg per day for Men 19-50 years
Manganese	2052% 47.2mg	10.4% 0.24mg	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	8.1% 56.7mg	700mg per day for Men 19-50 years
Potassium	55% 1871mg	18.3% 622mg	3400mg per day for Men 19-50 years
Selenium	144% 79μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	2.55% 38.3mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	47% 5.16mg	4.64% 0.51mg	11mg per day for Men 19-50 years
Water	0.38% 14g	3.37% 125g	3700g per day for Men 19-50 years

Nutrient Comparison: Ground Ginger VS Tomato Puree per 5 oz

Compare the macro and micronutrient content in 5 oz of Ground Ginger versus 5 oz of Tomato Puree to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Ground Ginger have 1.8 times more Vitamin B1, 2.1 times more Vitamin B2, 6.6 times more Vitamin B3 and 5 times more Vitamin B6 than Tomato Puree.
• While 5 oz of Canned Tomato Puree contain 13 times more Vitamin A, 15.1 times more Vitamin C, more Vitamin E and 4.3 times more Vitamin K than Ground Ginger Spices.
• Both Ground Ginger and Tomato Puree provide similar amounts of Vitamin B5 and Vitamin B9 per five ounces.
• 5 ounces of Ground Ginger have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Ground Ginger Spices as well as Canned Tomato Puree have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Ground Ginger vs Tomato Puree:

• 5 ounces of Ground Ginger have 6.3 times more Calcium, 1.7 times more Copper, 11.1 times more Iron, 9.3 times more Magnesium, 197 times more Manganese, 4.2 times more Phosphorus, 3 times more Potassium, 79.7 times more Selenium and 10.1 times more Zinc than Tomato Puree.
• While 5 oz of Canned Tomato Puree contain 8.8 times more Water than Ground Ginger Spices.
• 5 ounces of Tomato Puree lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Ground Ginger have 8.8 times more Energy, 20.2 times more Fat, 89.6 times more Saturated Fat, 55.8 times more Omega 3, 8.6 times more Omega 6, 8 times more Carbohydrate, 7.4 times more Fiber and 5.4 times more Protein than Tomato Puree.
• While 5 oz of Canned Tomato Puree contain 1.4 times more Sugars and 1.3 times more Fructose than Ground Ginger Spices.
• 5 ounces of Tomato Puree provide inadequate amounts of Energy, Omega 3 and Omega 6