Comparing Nutrients in 7 ounces Fenugreek Seed VS Ground Ginger

Macros Ratio

	Protein	Fat	Carbs
Fenugreek Seed	24%	15%	61%
Ground Ginger	10%	11%	79%

Macro Nutrients

	Fenugreek Seed	Ground Ginger	Recommended Dietary Allowance
Energy	22% 641kcal	23% 665kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.7g	8.67% 8.4g	97g per day for Men 19-50 years
Saturated Fat	9.05% 2.9g	16% 5.16g	32g per day for Men 19-50 years
Omega 3	NA	27.7% 0.44g	1.6g per day for Men 19-50 years
Omega 6	NA	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	89% 116g	109% 142g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 2.42g	g per day for Men 19-50 years
Sucrose	NA	% 0.4g	g per day for Men 19-50 years
Fiber	128% 49g	73.6% 28g	38g per day for Men 19-50 years
Protein	81.5% 45.6g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Fenugreek Seed	Ground Ginger	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.2% 0.64mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56% 0.73mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.3% 3.25mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	96% 1.24mg	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	28.3% 113μg	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	6.6% 5.95mg	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	NA	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.32% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fenugreek Seed	Ground Ginger	Recommended Dietary Allowance
Calcium	35% 349mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	245% 2.2mg	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	832% 66.5mg	491% 39.3mg	8mg per day for Men 19-50 years
Magnesium	90% 379mg	101% 425mg	420mg per day for Men 19-50 years
Manganese	106% 2.44mg	2873% 66mg	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	84% 587mg	47.6% 333mg	700mg per day for Men 19-50 years
Potassium	45% 1528mg	77% 2619mg	3400mg per day for Men 19-50 years
Selenium	22.7% 12.5μg	201% 111μg	55μg per day for Men 19-50 years
Sodium	8.86% 133mg	3.57% 53.6mg	1500mg per day for Men 19-50 years
Zinc	45% 4.96mg	65.7% 7.22mg	11mg per day for Men 19-50 years
Water	0.47% 17.5g	0.53% 19.7g	3700g per day for Men 19-50 years

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

• Fenugreek Seed Spices have 7 times more Vitamin B1, 2.2 times more Vitamin B2, 4.4 times more Vitamin B9 and 4.3 times more Vitamin C than Ground Ginger Spices.
• While Ground Ginger Spices contain 5.9 times more Vitamin B3 than Fenugreek Seed Spices.
• Both Fenugreek Seed Spices and Ground Ginger Spices have similar amounts of Vitamin B6 per 7 oz.
• Both Fenugreek Seed Spices as well as Ground Ginger Spices have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Fenugreek Seed vs Ground Ginger:

• Fenugreek Seed Spices have 1.5 times more Calcium, 2.3 times more Copper, 1.7 times more Iron, 1.8 times more Phosphorus and 2.5 times more Sodium than Ground Ginger Spices.
• While Ground Ginger Spices contain 27.1 times more Manganese, 1.7 times more Potassium, 8.9 times more Selenium and 1.5 times more Zinc than Fenugreek Seed Spices.
• Both Fenugreek Seed Spices and Ground Ginger Spices have similar amounts of Magnesium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Fenugreek Seed Spices have 1.5 times more Fat, 1.7 times more Fiber and 2.6 times more Protein than Ground Ginger Spices.
• While Ground Ginger Spices contain 1.8 times more Saturated Fat than Fenugreek Seed Spices.
• Both Fenugreek Seed Spices and Ground Ginger Spices have similar amounts of Energy and Carbohydrate per 7 oz.
• Both Fenugreek Seed Spices as well as Ground Ginger Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.