Comparing Nutrients in 1 kilogram Ginger Root VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Ginger Root	9%	8%	83%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Ginger Root	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	27.6% 800kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	7.73% 7.5g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	6.34% 2.03g	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	21.3% 0.34g	65.6% 1.05g	1.6g per day for Men 19-50 years
Omega 6	7.06% 1.2g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	137% 178g	36.8% 47.8g	130g per day for Men 19-50 years
Sugars	23.4% 17g	18.6% 13.5g	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	11.4% 8.3g	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	% 7.5g	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	50% 28g	56g per day for Men 19-50 years

Vitamins

	Ginger Root	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47% 7.5mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.6% 2.03mg	56% 2.8mg	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	168% 670μg	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	627% 564mg	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	81.3% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	676% 811μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ginger Root	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	16% 160mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	251% 2.26mg	42.2% 0.38mg	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	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	102% 430mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	100% 2.3mg	128% 2.94mg	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	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	122% 4150mg	62.4% 2120mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	8.67% 130mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	43.6% 4.8mg	11mg per day for Men 19-50 years
Water	21.3% 789g	24.7% 915g	3700g per day for Men 19-50 years

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

• Raw Ginger Root has 1.6 times more Vitamin B3 and 1.2 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains more Vitamin A, 2.1 times more Vitamin B1, 2.8 times more Vitamin B2, 1.4 times more Vitamin B5, 6.1 times more Vitamin B9, 11.3 times more Vitamin C, 4.7 times more Vitamin E and 811 times more Vitamin K than Raw Ginger Root.
• Both Raw Ginger Root as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Raw Ginger Root has 5.9 times more Copper, 2.4 times more Magnesium and 2 times more Potassium than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 3.5 times more Calcium, 1.4 times more Iron, 1.3 times more Manganese, 1.5 times more Phosphorus, 4 times more Selenium, 1.8 times more Sodium and 1.4 times more Zinc than Raw Ginger Root.
• Both Raw Ginger Root and Frozen Chopped Broccoli, Unprepared have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Ginger Root has 3.1 times more Energy, 3.7 times more Carbohydrate and 1.3 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 3.1 times more Omega 3, 1.5 times more Fiber and 1.5 times more Protein than Raw Ginger Root.
• Both Raw Ginger Root as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.