Comparing Nutrients in 1 kilogram Cooked Chopped Frozen Broccoli VS Ground Ginger

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Ground Ginger	10%	11%	79%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Ground Ginger	Recommended Dietary Allowance
Energy	9.66% 280kcal	116% 3350kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	43.7% 42.4g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	81.2% 26g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	139% 2.23g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	41.5% 7.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.5g	551% 716g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	46.8% 34g	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	24.6% 18g	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	% 12g	g per day for Men 19-50 years
Sucrose	NA	% 2g	g per day for Men 19-50 years
Fiber	79% 30g	371% 141g	38g per day for Men 19-50 years
Protein	55.4% 31g	160% 89.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Ground Ginger	Recommended Dietary Allowance
Vitamin A	56.7% 510μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	38.3% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.3% 0.81mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.6mg	601% 96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.74mg	95% 4.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	482% 6.26mg	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	140% 560μg	32.5% 130μg	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	446% 401mg	7.78% 7mg	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	88% 13mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	734% 881μg	6.67% 8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Ground Ginger	Recommended Dietary Allowance
Calcium	33% 330mg	114% 1140mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	533% 4.8mg	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	76.3% 6.1mg	2475% 198mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	510% 2140mg	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	14478% 333mg	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	70% 490mg	240% 1680mg	700mg per day for Men 19-50 years
Potassium	41.8% 1420mg	388% 13200mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	1015% 558μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	18% 270mg	1500mg per day for Men 19-50 years
Zinc	25.5% 2.8mg	331% 36.4mg	11mg per day for Men 19-50 years
Water	24.5% 907g	2.7% 99g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Ground Ginger per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Chopped Frozen Broccoli versus 1 kg of Ground Ginger to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Chopped Frozen Broccoli vs Ground Ginger:

• 1 kilogram of Cooked Chopped Frozen Broccoli has 25.5 times more Vitamin A, 4.3 times more Vitamin B9, 57.3 times more Vitamin C, more Vitamin E and 110.1 times more Vitamin K than Ground Ginger.
• While 1 kg of Ground Ginger Spices contains 2.1 times more Vitamin B2, 21 times more Vitamin B3, 1.7 times more Vitamin B5 and 4.8 times more Vitamin B6 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Ground Ginger provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Ground Ginger have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Boiled Chopped Frozen Broccoli as well as Ground Ginger Spices have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Chopped Frozen Broccoli vs Ground Ginger:

• 1 kilogram of Cooked Chopped Frozen Broccoli has 9.1 times more Water than Ground Ginger.
• While 1 kg of Ground Ginger Spices contains 3.5 times more Calcium, 14.1 times more Copper, 32.5 times more Iron, 16.5 times more Magnesium, 149.3 times more Manganese, 3.4 times more Phosphorus, 9.3 times more Potassium, 79.7 times more Selenium and 13 times more Zinc than Boiled Chopped Frozen Broccoli.
• 1 kilogram of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Ground Ginger Spices contains 12 times more Energy, 35.3 times more Fat, 144.4 times more Saturated Fat, 5.3 times more Omega 3, 54.3 times more Omega 6, 13.4 times more Carbohydrate, 2.3 times more Sugars, 4.7 times more Fiber and 2.9 times more Protein than Boiled Chopped Frozen Broccoli.
• 1 kilogram of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6