Comparing Nutrients in 1 kilogram Ground Ginger VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Ground Ginger	10%	11%	79%
Broccoli	27%	8%	65%

Macro Nutrients

	Ground Ginger	Broccoli	Recommended Dietary Allowance
Energy	116% 3350kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	43.7% 42.4g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	81.2% 26g	3.56% 1.14g	32g per day for Men 19-50 years
Omega 3	139% 2.23g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	41.5% 7.06g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	551% 716g	51% 66.4g	130g per day for Men 19-50 years
Sugars	46.8% 34g	23.4% 17g	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	9.38% 6.8g	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	% 4.9g	g per day for Men 19-50 years
Sucrose	% 2g	% 1g	g per day for Men 19-50 years
Fiber	371% 141g	68.4% 26g	38g per day for Men 19-50 years
Protein	160% 89.8g	50.4% 28g	56g per day for Men 19-50 years

Vitamins

	Ground Ginger	Broccoli	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	34.4% 310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.3% 0.46mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	131% 1.7mg	90% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	601% 96mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	95% 4.77mg	115% 5.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	482% 6.26mg	135% 1.75mg	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	158% 630μg	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	991% 892mg	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	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.67% 8μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Ginger	Broccoli	Recommended Dietary Allowance
Calcium	114% 1140mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	533% 4.8mg	54.4% 0.49mg	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	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	510% 2140mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	14478% 333mg	91% 2.1mg	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	94% 660mg	700mg per day for Men 19-50 years
Potassium	388% 13200mg	93% 3160mg	3400mg per day for Men 19-50 years
Selenium	1015% 558μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	18% 270mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	331% 36.4mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	2.7% 99g	24% 893g	3700g per day for Men 19-50 years

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

• Ground Ginger Spices have 1.5 times more Vitamin B2, 15.1 times more Vitamin B3 and 3.6 times more Vitamin B6 than Raw Broccoli.
• While Raw Broccoli contains 15.5 times more Vitamin A, 1.5 times more Vitamin B1, 4.8 times more Vitamin B9, 127.4 times more Vitamin C, more Vitamin E and 127 times more Vitamin K than Ground Ginger Spices.
• Both Ground Ginger Spices and Raw Broccoli have similar amounts of Vitamin B5 per 1 kg.
• Both Ground Ginger Spices as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Ground Ginger vs Broccoli:

• Ground Ginger Spices have 2.4 times more Calcium, 9.8 times more Copper, 27.1 times more Iron, 10.2 times more Magnesium, 158.6 times more Manganese, 2.5 times more Phosphorus, 4.2 times more Potassium, 22.3 times more Selenium and 8.9 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 9 times more Water than Ground Ginger Spices.
• Both Ground Ginger Spices and Raw Broccoli have similar amounts of Sodium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Ground Ginger Spices have 9.9 times more Energy, 11.5 times more Fat, 22.8 times more Saturated Fat, 3.5 times more Omega 3, 14.4 times more Omega 6, 10.8 times more Carbohydrate, 2 times more Sugars, 2.6 times more Fructose, 5.4 times more Fiber and 3.2 times more Protein than Raw Broccoli.
• Both Ground Ginger Spices as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.