Comparing Nutrients in 1 kilogram Ginger Root VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Ginger Root	9%	8%	83%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Ginger Root	Broccoli Raab	Recommended Dietary Allowance
Energy	27.6% 800kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	7.73% 7.5g	5.05% 4.9g	97g per day for Men 19-50 years
Saturated Fat	6.34% 2.03g	2.6% 0.83g	32g per day for Men 19-50 years
Omega 3	21.3% 0.34g	118% 1.9g	1.6g per day for Men 19-50 years
Omega 6	7.06% 1.2g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	137% 178g	22% 28.5g	130g per day for Men 19-50 years
Sugars	23.4% 17g	5.24% 3.8g	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	2.34% 1.7g	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	% 1g	g per day for Men 19-50 years
Sucrose	NA	% 1.1g	g per day for Men 19-50 years
Fiber	52.6% 20g	71% 27g	38g per day for Men 19-50 years
Protein	32.5% 18g	56.6% 31.7g	56g per day for Men 19-50 years

Vitamins

	Ginger Root	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	146% 1310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	135% 1.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47% 7.5mg	76.3% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.6% 2.03mg	64.4% 3.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	132% 1.7mg	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	208% 830μg	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	224% 202mg	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	108% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	1867% 2240μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ginger Root	Broccoli Raab	Recommended Dietary Allowance
Calcium	16% 160mg	108% 1080mg	1000mg per day for Men 19-50 years
Copper	251% 2.26mg	46.7% 0.42mg	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	268% 21.4mg	8mg per day for Men 19-50 years
Magnesium	102% 430mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	100% 2.3mg	172% 3.95mg	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	104% 730mg	700mg per day for Men 19-50 years
Potassium	122% 4150mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	8.67% 130mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	70% 7.7mg	11mg per day for Men 19-50 years
Water	21.3% 789g	25% 926g	3700g per day for Men 19-50 years

Nutrient Comparison: Ginger Root VS Broccoli Raab per 1 kg

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

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

• 1 kg of Raw Broccoli Raab contains more Vitamin A, 6.5 times more Vitamin B1, 3.8 times more Vitamin B2, 1.6 times more Vitamin B3, 1.6 times more Vitamin B5, 7.5 times more Vitamin B9, 4 times more Vitamin C, 6.2 times more Vitamin E and 2240 times more Vitamin K than Raw Ginger Root.
• Both Ginger Root and Broccoli Raab provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Ginger Root have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Ginger Root as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Ginger Root vs Broccoli Raab:

• 1 kilogram of Ginger Root has 5.4 times more Copper, 2 times more Magnesium and 2.1 times more Potassium than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains 6.8 times more Calcium, 3.6 times more Iron, 1.7 times more Manganese, 2.1 times more Phosphorus, 2.5 times more Sodium and 2.3 times more Zinc than Raw Ginger Root.
• Both Ginger Root and Broccoli Raab contain similar levels of Water per one kilogram.
• 1 kilogram of Ginger Root lack sufficient amounts of Calcium
• Both Raw Ginger Root as well as Raw Broccoli Raab lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Ginger Root has 3.6 times more Energy, 6.2 times more Carbohydrate and 4.5 times more Sugars than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains 5.6 times more Omega 3, 1.4 times more Fiber and 1.7 times more Protein than Raw Ginger Root.
• 1 kilogram of Broccoli Raab provide inadequate amounts of Energy
• Both Raw Ginger Root as well as Raw Broccoli Raab provide inadequate amounts of Omega 6 in one kilogram.