Comparing Nutrients in 1 kilogram 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	12% 350kcal	27.6% 800kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	7.73% 7.5g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	6.34% 2.03g	32g per day for Men 19-50 years
Omega 3	74.4% 1.2g	21.3% 0.34g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	7.06% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.2% 71.8g	137% 178g	130g per day for Men 19-50 years
Sugars	19% 14g	23.4% 17g	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	10.2% 7.4g	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	% 4.9g	NA	g per day for Men 19-50 years
Sucrose	% 0.8g	NA	g per day for Men 19-50 years
Fiber	87% 33g	52.6% 20g	38g per day for Men 19-50 years
Protein	42.5% 24g	32.5% 18g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Ginger Root	Recommended Dietary Allowance
Vitamin A	85.6% 770μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	47% 7.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	123% 6.16mg	40.6% 2.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	154% 2mg	123% 1.6mg	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	270% 1080μg	27.5% 110μg	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	721% 649mg	55.6% 50mg	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	97% 14.5mg	17.3% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1176% 1411μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Ginger Root	Recommended Dietary Allowance
Calcium	40% 400mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	67.8% 0.61mg	251% 2.26mg	0.9mg per day for Men 19-50 years
Fluoride	1% 40μg	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	83.8% 6.7mg	75% 6mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	102% 430mg	420mg per day for Men 19-50 years
Manganese	84.3% 1.94mg	100% 2.3mg	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	96% 670mg	48.6% 340mg	700mg per day for Men 19-50 years
Potassium	86% 2930mg	122% 4150mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	27.3% 410mg	8.67% 130mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	24% 893g	21.3% 789g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram 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 1 kg.

Comparing minerals per 1 kilogram 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 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• 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 1 kg.
• Both Boiled and Drained Broccoli as well as Raw Ginger Root have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.