Comparing Nutrients in 14 ounces Boiled Broccoli VS Ginger Root

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Ginger Root	9%	8%	83%

Macro Nutrients

	Boiled Broccoli	Ginger Root	Recommended Dietary Allowance
Energy	4.8% 139kcal	11% 318kcal	2900kcal per day for Men 19-50 years
Fat	1.68% 1.63g	3.07% 2.98g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.31g	2.5% 0.81g	32g per day for Men 19-50 years
Omega 3	29.5% 0.47g	8.43% 0.13g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	2.8% 0.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.5g	54.3% 70.5g	130g per day for Men 19-50 years
Sugars	7.6% 5.5g	9.3% 6.75g	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	4.05% 2.94g	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	% 1.94g	NA	g per day for Men 19-50 years
Sucrose	% 0.32g	NA	g per day for Men 19-50 years
Fiber	34.5% 13g	21% 7.94g	38g per day for Men 19-50 years
Protein	17% 9.45g	13% 7.22g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Ginger Root	Recommended Dietary Allowance
Vitamin A	34% 306μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	10.4% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	18.6% 2.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49% 2.44mg	16% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	49% 0.64mg	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	107% 429μg	11% 43.7μg	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	286% 258mg	22% 20mg	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	38.4% 5.75mg	6.88% 1.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	467% 560μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Ginger Root	Recommended Dietary Allowance
Calcium	16% 159mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	100% 0.9mg	0.9mg per day for Men 19-50 years
Fluoride	0.4% 16μg	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	33.2% 2.66mg	29.8% 2.4mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	40.6% 171mg	420mg per day for Men 19-50 years
Manganese	33.5% 0.77mg	39.5% 0.91mg	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	38% 266mg	19.3% 135mg	700mg per day for Men 19-50 years
Potassium	34.2% 1163mg	48.4% 1647mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	3.44% 51.6mg	1500mg per day for Men 19-50 years
Zinc	16.2% 1.8mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	9.57% 354g	8.46% 313g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Broccoli vs Ginger Root:

• Boiled and Drained Broccoli has more Vitamin A, 2.5 times more Vitamin B1, 3.6 times more Vitamin B2, 3 times more Vitamin B5, 1.3 times more Vitamin B6, 9.8 times more Vitamin B9, 13 times more Vitamin C, 5.6 times more Vitamin E and 1411 times more Vitamin K than Raw Ginger Root.
• While Raw Ginger Root contains 1.4 times more Vitamin B3 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Raw Ginger Root have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Broccoli vs Ginger Root:

• Boiled and Drained Broccoli has 2.5 times more Calcium, 2 times more Phosphorus, 2.3 times more Selenium, 3.2 times more Sodium and 1.3 times more Zinc than Raw Ginger Root.
• While Raw Ginger Root contains 3.7 times more Copper, 2 times more Magnesium and 1.4 times more Potassium than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Raw Ginger Root have similar amounts of Iron, Manganese and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Broccoli has 3.5 times more Omega 3, 1.7 times more Fiber and 1.3 times more Protein than Raw Ginger Root.
• While Raw Ginger Root contains 2.3 times more Energy and 2.5 times more Carbohydrate than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Raw Ginger Root have similar amounts of Sugars per 14 oz.
• Both Boiled and Drained Broccoli as well as Raw Ginger Root have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.