Comparing Nutrients in 100 grams Blanched Almonds VS Ground Ginger

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Ground Ginger	10%	11%	79%

Macro Nutrients

	Blanched Almonds	Ground Ginger	Recommended Dietary Allowance
Energy	20.3% 590kcal	11.6% 335kcal	2900kcal per day for Men 19-50 years
Fat	54% 52.5g	4.37% 4.24g	97g per day for Men 19-50 years
Saturated Fat	12.4% 3.95g	8.12% 2.6g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	14% 0.22g	1.6g per day for Men 19-50 years
Omega 6	72.7% 12.4g	4.15% 0.71g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.4% 18.7g	55% 71.6g	130g per day for Men 19-50 years
Sugars	6.4% 4.63g	4.68% 3.4g	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% 0g	2.46% 1.78g	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	% 0.03g	% 1.22g	g per day for Men 19-50 years
Sucrose	% 4.46g	% 0.2g	g per day for Men 19-50 years
Fiber	26% 9.9g	37% 14g	38g per day for Men 19-50 years
Protein	38.2% 21.4g	16% 9g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Ground Ginger	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	3.83% 0.046mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.7% 0.71mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	60% 9.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.28% 0.31mg	9.54% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.85% 0.12mg	48% 0.63mg	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	12.3% 49μg	3.25% 13μg	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	0.78% 0.7mg	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	158% 23.8mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.67% 0.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Ground Ginger	Recommended Dietary Allowance
Calcium	23.6% 236mg	11.4% 114mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	53.3% 0.48mg	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	41% 3.28mg	248% 20mg	8mg per day for Men 19-50 years
Magnesium	64% 268mg	51% 214mg	420mg per day for Men 19-50 years
Manganese	79.8% 1.84mg	1448% 33.3mg	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	68.7% 481mg	24% 168mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	39% 1320mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	101% 55.8μg	55μg per day for Men 19-50 years
Sodium	1.27% 19mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	27% 2.97mg	33% 3.64mg	11mg per day for Men 19-50 years
Water	0.12% 4.5g	0.27% 9.94g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Blanched Almonds vs Ground Ginger:

• Blanched Almonds have 4.2 times more Vitamin B1, 4.2 times more Vitamin B2, 3.8 times more Vitamin B9 and more Vitamin E than Ground Ginger Spices.
• While Ground Ginger Spices contain 2.7 times more Vitamin B3, 1.5 times more Vitamin B5 and 5.4 times more Vitamin B6 than Blanched Almonds.
• Both Blanched Almonds as well as Ground Ginger Spices have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 g.

Comparing minerals per 100 grams for Blanched Almonds vs Ground Ginger:

• Blanched Almonds have 2.1 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 6 times more Iron, 18.1 times more Manganese, 2 times more Potassium, 17.4 times more Selenium and 1.4 times more Sodium than Blanched Almonds.
• Both Blanched Almonds and Ground Ginger Spices have similar amounts of Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Blanched Almonds have 1.8 times more Energy, 12.4 times more Fat, 1.5 times more Saturated Fat, 17.5 times more Omega 6, 1.4 times more Sugars and 2.4 times more Protein than Ground Ginger Spices.
• While Ground Ginger Spices contain 55.8 times more Omega 3, 3.8 times more Carbohydrate, more Fructose and 1.4 times more Fiber than Blanched Almonds.
• Both Blanched Almonds as well as Ground Ginger Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.