Comparing Nutrients in 1 kilogram Ground Ginger VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Ground Ginger	10%	11%	79%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Ground Ginger	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	116% 3350kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	43.7% 42.4g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	81.2% 26g	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	139% 2.23g	65.6% 1.05g	1.6g per day for Men 19-50 years
Omega 6	41.5% 7.06g	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	551% 716g	36.8% 47.8g	130g per day for Men 19-50 years
Sugars	46.8% 34g	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	24.6% 18g	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	% 12g	% 7.5g	g per day for Men 19-50 years
Sucrose	% 2g	NA	g per day for Men 19-50 years
Fiber	371% 141g	79% 30g	38g per day for Men 19-50 years
Protein	160% 89.8g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Ground Ginger	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.3% 0.46mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	131% 1.7mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	601% 96mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	95% 4.77mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	482% 6.26mg	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	32.5% 130μg	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	7.78% 7mg	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	0% 0mg	81.3% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.67% 8μg	676% 811μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Ginger	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	114% 1140mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	533% 4.8mg	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	2475% 198mg	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	510% 2140mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	14478% 333mg	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	240% 1680mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	388% 13200mg	62.4% 2120mg	3400mg per day for Men 19-50 years
Selenium	1015% 558μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	18% 270mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	331% 36.4mg	43.6% 4.8mg	11mg per day for Men 19-50 years
Water	2.7% 99g	24.7% 915g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Ground Ginger has 1.8 times more Vitamin B2, 20.5 times more Vitamin B3, 1.7 times more Vitamin B5 and 4.8 times more Vitamin B6 than Frozen Chopped Broccoli.
• While 1 kg of Frozen Chopped Broccoli, Unprepared contains 26 times more Vitamin A, 5.2 times more Vitamin B9, 80.6 times more Vitamin C, more Vitamin E and 101.4 times more Vitamin K than Ground Ginger Spices.
• Both Ground Ginger and Frozen Chopped Broccoli 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 Ground Ginger Spices as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Ground Ginger has 2 times more Calcium, 12.6 times more Copper, 24.4 times more Iron, 11.9 times more Magnesium, 113.3 times more Manganese, 3.4 times more Phosphorus, 6.2 times more Potassium, 19.9 times more Selenium and 7.6 times more Zinc than Frozen Chopped Broccoli.
• While 1 kg of Frozen Chopped Broccoli, Unprepared contains 9.2 times more Water than Ground Ginger Spices.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Ground Ginger has 12.9 times more Energy, 14.6 times more Fat, 59.1 times more Saturated Fat, 2.1 times more Omega 3, 22.8 times more Omega 6, 15 times more Carbohydrate, 2.5 times more Sugars, 2.1 times more Fructose, 4.7 times more Fiber and 3.2 times more Protein than Frozen Chopped Broccoli.
• 1 kilogram of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6