Comparing Nutrients in 7 ounces Ground Ginger VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Ground Ginger	10%	11%	79%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Ground Ginger	Canned Kidney Beans	Recommended Dietary Allowance
Energy	23% 665kcal	5.75% 167kcal	2900kcal per day for Men 19-50 years
Fat	8.67% 8.4g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	16% 5.16g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	27.7% 0.44g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	8.24% 1.4g	1.24% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	109% 142g	22% 28.8g	130g per day for Men 19-50 years
Sugars	9.28% 6.73g	5.06% 3.67g	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	4.87% 3.53g	0% 0g	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	% 2.42g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.4g	% 3.67g	g per day for Men 19-50 years
Fiber	73.6% 28g	22.5% 8.53g	38g per day for Men 19-50 years
Protein	32% 18g	18.5% 10.4g	56g per day for Men 19-50 years

Vitamins

	Ground Ginger	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	119% 19mg	5.1% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	5.48% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	96% 1.24mg	11.3% 0.15mg	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	6.45% 25.8μg	18% 71.4μg	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	1.54% 1.4mg	2.65% 2.4mg	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	0% 0mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.32% 1.6μg	6.8% 8.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Ginger	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	22.6% 226mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	106% 0.95mg	29.8% 0.27mg	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	491% 39.3mg	29% 2.32mg	8mg per day for Men 19-50 years
Magnesium	101% 425mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	2873% 66mg	14.5% 0.33mg	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	47.6% 333mg	25.5% 179mg	700mg per day for Men 19-50 years
Potassium	77% 2619mg	14% 470mg	3400mg per day for Men 19-50 years
Selenium	201% 111μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	3.57% 53.6mg	39% 587mg	1500mg per day for Men 19-50 years
Zinc	65.7% 7.22mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	0.53% 19.7g	4.2% 155g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Ground Ginger vs Canned Kidney Beans:

• Ground Ginger Spices have 3.3 times more Vitamin B2, 23.4 times more Vitamin B3, 3.5 times more Vitamin B5 and 8.5 times more Vitamin B6 than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.5 times more Vitamin B1, 2.8 times more Vitamin B9, 1.7 times more Vitamin C and 5.1 times more Vitamin K than Ground Ginger Spices.
• Both Ground Ginger Spices as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 7 oz.

Comparing minerals per 7 ounces for Ground Ginger vs Canned Kidney Beans:

• Ground Ginger Spices have 3.4 times more Calcium, 3.6 times more Copper, 16.9 times more Iron, 7.9 times more Magnesium, 198.2 times more Manganese, 1.9 times more Phosphorus, 5.6 times more Potassium, 62 times more Selenium and 7.9 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 11 times more Sodium and 7.9 times more Water than Ground Ginger Spices.

Comparison of macro-nutrients per 7 ounces:

• Ground Ginger Spices have 4 times more Energy, 7.1 times more Fat, 18.4 times more Saturated Fat, 2.7 times more Omega 3, 6.7 times more Omega 6, 4.9 times more Carbohydrate, 1.8 times more Sugars, more Fructose, 3.3 times more Fiber and 1.7 times more Protein than Canned All Types Kidney Beans.
• Both Ground Ginger Spices as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.