Comparing Nutrients in 14 ounces Frozen Broccoli Spears VS Ginger Root

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Ginger Root	9%	8%	83%

Macro Nutrients

	Frozen Broccoli Spears	Ginger Root	Recommended Dietary Allowance
Energy	3.97% 115kcal	11% 318kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	3.07% 2.98g	97g per day for Men 19-50 years
Saturated Fat	0.64% 0.21g	2.5% 0.81g	32g per day for Men 19-50 years
Omega 3	31% 0.5g	8.43% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	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	16.3% 21.2g	54.3% 70.5g	130g per day for Men 19-50 years
Sugars	8.05% 5.83g	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	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	31.3% 12g	21% 7.94g	38g per day for Men 19-50 years
Protein	21.7% 12g	13% 7.22g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Ginger Root	Recommended Dietary Allowance
Vitamin A	25% 226μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	10.4% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.83mg	18.6% 2.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.2% 0.96mg	16% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	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	93% 373μg	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	301% 271mg	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	35.7% 5.36mg	6.88% 1.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	335% 402μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Ginger Root	Recommended Dietary Allowance
Calcium	16.3% 163mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	100% 0.9mg	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	35.7% 2.86mg	29.8% 2.4mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	40.6% 171mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	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	33.5% 234mg	19.3% 135mg	700mg per day for Men 19-50 years
Potassium	29% 992mg	48.4% 1647mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.54μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	4.5% 67.5mg	3.44% 51.6mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	9.7% 359g	8.46% 313g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Ginger Root per 14 oz

Compare the macro and micronutrient content in 14 oz of Frozen Broccoli Spears versus 14 oz of Ginger Root to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Frozen Broccoli Spears have more Vitamin A, 2.9 times more Vitamin B1, 3.4 times more Vitamin B2, 8.5 times more Vitamin B9, 13.7 times more Vitamin C, 5.2 times more Vitamin E and 1014 times more Vitamin K than Ginger Root.
• While 14 oz of Raw Ginger Root contain 1.6 times more Vitamin B3 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Ginger Root provide similar amounts of Vitamin B5 and Vitamin B6 per 14 ounces.
• 14 ounces of Ginger Root have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Frozen Broccoli Spears as well as Raw Ginger Root have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Frozen Broccoli Spears vs Ginger Root:

• 14 ounces of Frozen Broccoli Spears have 2.6 times more Calcium, 1.7 times more Phosphorus and 2.7 times more Selenium than Ginger Root.
• While 14 oz of Raw Ginger Root contain 6.3 times more Copper, 2.7 times more Magnesium and 1.7 times more Potassium than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Ginger Root contain similar levels of Iron, Manganese, Zinc and Water per 14 ounces.
• 14 ounces of Ginger Root lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Frozen Broccoli Spears have 3.7 times more Omega 3, 1.5 times more Fiber and 1.7 times more Protein than Ginger Root.
• While 14 oz of Raw Ginger Root contain 2.8 times more Energy and 3.3 times more Carbohydrate than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Ginger Root offer comparable quantities of Sugars per 14 ounces.
• 14 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy
• Both Frozen Broccoli Spears as well as Raw Ginger Root provide inadequate amounts of Omega 6 in 14 ounces.