Comparing Nutrients in 14 ounces Ginger Root VS Frozen Broccoli Spears

Macros Ratio

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

Macro Nutrients

	Ginger Root	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	11% 318kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	3.07% 2.98g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.81g	0.64% 0.21g	32g per day for Men 19-50 years
Omega 3	8.43% 0.13g	31% 0.5g	1.6g per day for Men 19-50 years
Omega 6	2.8% 0.48g	0.86% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54.3% 70.5g	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	8.05% 5.83g	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	21% 7.94g	31.3% 12g	38g per day for Men 19-50 years
Protein	13% 7.22g	21.7% 12g	56g per day for Men 19-50 years

Vitamins

	Ginger Root	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0% 0μg	25% 226μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.4% 0.13mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.6% 2.98mg	11.5% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.81mg	19.2% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49% 0.64mg	53.4% 0.69mg	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	11% 43.7μg	93% 373μg	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	22% 20mg	301% 271mg	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	6.88% 1.03mg	35.7% 5.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	335% 402μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ginger Root	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	16% 0.14mg	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	29.8% 2.4mg	35.7% 2.86mg	8mg per day for Men 19-50 years
Magnesium	40.6% 171mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	39.5% 0.91mg	44% 1mg	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	19.3% 135mg	33.5% 234mg	700mg per day for Men 19-50 years
Potassium	48.4% 1647mg	29% 992mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	13.7% 7.54μg	55μg per day for Men 19-50 years
Sodium	3.44% 51.6mg	4.5% 67.5mg	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	8.46% 313g	9.7% 359g	3700g per day for Men 19-50 years

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

• Raw Ginger Root has 1.6 times more Vitamin B3 than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain 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 Raw Ginger Root.
• Both Raw Ginger Root and Frozen Broccoli Spears have similar amounts of Vitamin B5 and Vitamin B6 per 14 oz.
• Both Raw Ginger Root as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Raw Ginger Root has 6.3 times more Copper, 2.7 times more Magnesium and 1.7 times more Potassium than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain 2.6 times more Calcium, 1.7 times more Phosphorus, 2.7 times more Selenium and 1.3 times more Sodium than Raw Ginger Root.
• Both Raw Ginger Root and Frozen Broccoli Spears have similar amounts of Iron, Manganese, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Ginger Root has 2.8 times more Energy and 3.3 times more Carbohydrate than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain 3.7 times more Omega 3, 1.5 times more Fiber and 1.7 times more Protein than Raw Ginger Root.
• Both Raw Ginger Root and Frozen Broccoli Spears have similar amounts of Sugars per 14 oz.
• Both Raw Ginger Root as well as Frozen Broccoli Spears have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.