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

Macros Ratio

	Protein	Fat	Carbs
Ginger Root	9%	8%	83%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Ginger Root	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	27.6% 800kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	7.73% 7.5g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	6.34% 2.03g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	21.3% 0.34g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	7.06% 1.2g	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	137% 178g	41% 53.5g	130g per day for Men 19-50 years
Sugars	23.4% 17g	20.3% 14.7g	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	52.6% 20g	79% 30g	38g per day for Men 19-50 years
Protein	32.5% 18g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Ginger Root	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	56.7% 510μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47% 7.5mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.6% 2.03mg	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	100% 1.3mg	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	27.5% 110μg	140% 560μg	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	55.6% 50mg	446% 401mg	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	17.3% 2.6mg	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ginger Root	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	16% 160mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	251% 2.26mg	37.8% 0.34mg	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	75% 6mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	102% 430mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	100% 2.3mg	97% 2.23mg	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	48.6% 340mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	122% 4150mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	8.67% 130mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	21.3% 789g	24.5% 907g	3700g per day for Men 19-50 years

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

• Raw Ginger Root has 1.6 times more Vitamin B3 and 1.2 times more Vitamin B6 than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains more Vitamin A, 2.2 times more Vitamin B1, 2.4 times more Vitamin B2, 1.3 times more Vitamin B5, 5.1 times more Vitamin B9, 8 times more Vitamin C, 5.1 times more Vitamin E and 881 times more Vitamin K than Raw Ginger Root.
• Both Raw Ginger Root as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Raw Ginger Root has 6.6 times more Copper, 3.3 times more Magnesium, 2.9 times more Potassium and 1.2 times more Zinc than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 2.1 times more Calcium and 1.4 times more Phosphorus than Raw Ginger Root.
• Both Raw Ginger Root and Boiled Chopped Frozen Broccoli have similar amounts of Iron, Manganese, Selenium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Ginger Root has 2.9 times more Energy and 3.3 times more Carbohydrate than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 1.5 times more Fiber and 1.7 times more Protein than Raw Ginger Root.
• Both Raw Ginger Root and Boiled Chopped Frozen Broccoli have similar amounts of Omega 3 and Sugars per 1 kg.
• Both Raw Ginger Root as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.