Comparing Nutrients in 100 calories Ginger Root VS Boiled Spears Frozen Broccoli

Weight per 100 calories

• Ginger Root: 125g
• Boiled Spears Frozen Broccoli: 357g

Ginger Root has 2.9 times more energy per 100g than Boiled Spears Frozen Broccoli. It has average energy density when compared to other foods. Boiled and Drained Spears Frozen Broccoli having very low energy density.

Which food has more nutrients per 100 calories - Ginger Root or Boiled Spears Frozen Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Ginger Root	9%	8%	83%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Ginger Root	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.97% 0.94g	0.41% 0.39g	97g per day for Men 19-50 years
Saturated Fat	0.79% 0.25g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	2.66% 0.043g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	0.27% 0.046g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22.2g	14.7% 19g	130g per day for Men 19-50 years
Sugars	2.93% 2.13g	7.24% 5.25g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	6.58% 2.5g	28% 10.7g	38g per day for Men 19-50 years
Protein	4.06% 2.28g	19.8% 11g	56g per day for Men 19-50 years

Vitamins

	Ginger Root	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	20.2% 182μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.6% 0.031mg	16.4% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.27% 0.043mg	22.3% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.86% 0.94mg	10.2% 1.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.08% 0.25mg	19.6% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	35.7% 0.46mg	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	3.44% 13.8μg	26.8% 107μg	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	6.94% 6.25mg	159% 143mg	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	2.17% 0.33mg	31.4% 4.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.1% 0.13μg	262% 315μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ginger Root	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	2% 20mg	18.2% 182mg	1000mg per day for Men 19-50 years
Copper	31.4% 0.28mg	17% 0.15mg	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	9.38% 0.75mg	27.2% 2.18mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.8mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	12.4% 0.29mg	50.5% 1.16mg	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	6.07% 42.5mg	28% 196mg	700mg per day for Men 19-50 years
Potassium	15.3% 519mg	19% 643mg	3400mg per day for Men 19-50 years
Selenium	1.6% 0.88μg	12.3% 6.8μg	55μg per day for Men 19-50 years
Sodium	1.1% 16.3mg	5.7% 85.7mg	1500mg per day for Men 19-50 years
Zinc	3.86% 0.43mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	2.67% 99g	8.76% 324g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Ginger Root vs Boiled Spears Frozen Broccoli:

• Boiled and Drained Spears Frozen Broccoli contain more Vitamin A, 6.3 times more Vitamin B1, 6.8 times more Vitamin B2, 1.7 times more Vitamin B3, 3.9 times more Vitamin B5, 2.3 times more Vitamin B6, 7.8 times more Vitamin B9, 22.9 times more Vitamin C, 14.5 times more Vitamin E and 2517.1 times more Vitamin K than Raw Ginger Root.
• Both Raw Ginger Root as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Ginger Root vs Boiled Spears Frozen Broccoli:

• Raw Ginger Root has 1.8 times more Copper than Boiled and Drained Spears Frozen Broccoli.
• While Boiled and Drained Spears Frozen Broccoli contain 9.1 times more Calcium, 2.9 times more Iron, 1.3 times more Magnesium, 4.1 times more Manganese, 4.6 times more Phosphorus, 7.8 times more Selenium, 5.3 times more Sodium, 2.5 times more Zinc and 3.3 times more Water than Raw Ginger Root.
• Both Raw Ginger Root and Boiled and Drained Spears Frozen Broccoli have similar amounts of Potassium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Boiled and Drained Spears Frozen Broccoli contain 3.5 times more Omega 3, 2.5 times more Sugars, 4.3 times more Fiber and 4.9 times more Protein than Raw Ginger Root.
• Both Raw Ginger Root and Boiled and Drained Spears Frozen Broccoli have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Raw Ginger Root as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.