Comparing Nutrients in 7 ounces Almonds VS Ground Ginger

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Ground Ginger	10%	11%	79%

Macro Nutrients

	Almonds	Ground Ginger	Recommended Dietary Allowance
Energy	39.6% 1149kcal	23% 665kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	8.67% 8.4g	97g per day for Men 19-50 years
Saturated Fat	23.6% 7.54g	16% 5.16g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	27.7% 0.44g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	8.24% 1.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 42.8g	109% 142g	130g per day for Men 19-50 years
Sugars	12% 8.63g	9.28% 6.73g	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	0.3% 0.22g	4.87% 3.53g	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	% 0.34g	% 2.42g	g per day for Men 19-50 years
Sucrose	% 7.84g	% 0.4g	g per day for Men 19-50 years
Fiber	65.3% 25g	73.6% 28g	38g per day for Men 19-50 years
Protein	75% 42g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Almonds	Ground Ginger	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	174% 2.26mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.18mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.93mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	96% 1.24mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	377% 113μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	22% 87.3μg	6.45% 25.8μg	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	0% 0mg	1.54% 1.4mg	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	339% 51mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.32% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Ground Ginger	Recommended Dietary Allowance
Calcium	53.4% 534mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	227% 2.05mg	106% 0.95mg	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	92% 7.36mg	491% 39.3mg	8mg per day for Men 19-50 years
Magnesium	128% 536mg	101% 425mg	420mg per day for Men 19-50 years
Manganese	188% 4.32mg	2873% 66mg	2.3mg per day for Men 19-50 years
Molybdenum	200% 90μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	136% 955mg	47.6% 333mg	700mg per day for Men 19-50 years
Potassium	42.8% 1455mg	77% 2619mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	201% 111μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	3.57% 53.6mg	1500mg per day for Men 19-50 years
Zinc	56.3% 6.2mg	65.7% 7.22mg	11mg per day for Men 19-50 years
Water	0.24% 8.75g	0.53% 19.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Almonds vs Ground Ginger:

• Almonds have 4.5 times more Vitamin B1, 6.7 times more Vitamin B2, 3.4 times more Vitamin B9 and more Vitamin E than Ground Ginger Spices.
• While Ground Ginger Spices contain 2.7 times more Vitamin B3 and 4.6 times more Vitamin B6 than Almonds.
• Both Almonds and Ground Ginger Spices have similar amounts of Vitamin B5 per 7 oz.
• Both Almonds as well as Ground Ginger Spices have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Almonds vs Ground Ginger:

• Almonds have 2.4 times more Calcium, 2.1 times more Copper, 1.3 times more Magnesium and 2.9 times more Phosphorus than Ground Ginger Spices.
• While Ground Ginger Spices contain 5.3 times more Iron, 15.3 times more Manganese, 1.8 times more Potassium, 13.6 times more Selenium and 27 times more Sodium than Almonds.
• Both Almonds and Ground Ginger Spices have similar amounts of Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Almonds have 1.7 times more Energy, 11.8 times more Fat, 1.5 times more Saturated Fat, 17.5 times more Omega 6, 1.3 times more Sugars and 2.4 times more Protein than Ground Ginger Spices.
• While Ground Ginger Spices contain 74.3 times more Omega 3, 3.3 times more Carbohydrate and 16.2 times more Fructose than Almonds.
• Both Almonds and Ground Ginger Spices have similar amounts of Fiber per 7 oz.
• Both Almonds as well as Ground Ginger Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.