Comparing Nutrients in 1 pound Boiled Broccoli VS Ginger Root

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Ginger Root	9%	8%	83%

Macro Nutrients

	Boiled Broccoli	Ginger Root	Recommended Dietary Allowance
Energy	5.47% 159kcal	12.5% 363kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	2.88% 0.92g	32g per day for Men 19-50 years
Omega 3	33.7% 0.54g	9.64% 0.15g	1.6g per day for Men 19-50 years
Omega 6	1.36% 0.23g	3.2% 0.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.6g	62% 80.6g	130g per day for Men 19-50 years
Sugars	8.7% 6.3g	10.6% 7.7g	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	4.63% 3.36g	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	% 2.22g	NA	g per day for Men 19-50 years
Sucrose	% 0.36g	NA	g per day for Men 19-50 years
Fiber	39.4% 15g	24% 9.07g	38g per day for Men 19-50 years
Protein	19.3% 10.8g	14.7% 8.26g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Ginger Root	Recommended Dietary Allowance
Vitamin A	39% 349μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	9.45% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	12% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	21.3% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	18.4% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.8% 0.91mg	56% 0.73mg	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	122% 490μg	12.5% 50μg	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	327% 294mg	25% 22.7mg	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	44% 6.58mg	7.86% 1.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	533% 640μg	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Ginger Root	Recommended Dietary Allowance
Calcium	18% 181mg	7.26% 72.6mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	114% 1.03mg	0.9mg per day for Men 19-50 years
Fluoride	0.45% 18μg	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	38% 3.04mg	34% 2.72mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	46.4% 195mg	420mg per day for Men 19-50 years
Manganese	38.3% 0.88mg	45% 1.04mg	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	43.4% 304mg	22% 154mg	700mg per day for Men 19-50 years
Potassium	39% 1329mg	55.4% 1882mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	12.4% 186mg	3.93% 59mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	11% 405g	9.67% 358g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Broccoli vs Ginger Root:

• Boiled and Drained Broccoli has more Vitamin A, 2.5 times more Vitamin B1, 3.6 times more Vitamin B2, 3 times more Vitamin B5, 1.3 times more Vitamin B6, 9.8 times more Vitamin B9, 13 times more Vitamin C, 5.6 times more Vitamin E and 1411 times more Vitamin K than Raw Ginger Root.
• While Raw Ginger Root contains 1.4 times more Vitamin B3 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Raw Ginger Root have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Broccoli vs Ginger Root:

• Boiled and Drained Broccoli has 2.5 times more Calcium, 2 times more Phosphorus, 2.3 times more Selenium, 3.2 times more Sodium and 1.3 times more Zinc than Raw Ginger Root.
• While Raw Ginger Root contains 3.7 times more Copper, 2 times more Magnesium and 1.4 times more Potassium than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Raw Ginger Root have similar amounts of Iron, Manganese and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Broccoli has 3.5 times more Omega 3, 1.7 times more Fiber and 1.3 times more Protein than Raw Ginger Root.
• While Raw Ginger Root contains 2.3 times more Energy and 2.5 times more Carbohydrate than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Raw Ginger Root have similar amounts of Sugars per 1 lb.
• Both Boiled and Drained Broccoli as well as Raw Ginger Root have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.