Comparing Nutrients in 1 pound Cooked Chopped Frozen Broccoli VS Ginger Root

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Ginger Root	9%	8%	83%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Ginger Root	Recommended Dietary Allowance
Energy	4.38% 127kcal	12.5% 363kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	2.88% 0.92g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	9.64% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	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	18.7% 24.3g	62% 80.6g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	36% 13.6g	24% 9.07g	38g per day for Men 19-50 years
Protein	25% 14g	14.7% 8.26g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Ginger Root	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	9.45% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	12% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	21.3% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	18.4% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	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	63.5% 254μg	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	202% 182mg	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	40% 6mg	7.86% 1.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Ginger Root	Recommended Dietary Allowance
Calcium	15% 150mg	7.26% 72.6mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	114% 1.03mg	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	34.6% 2.77mg	34% 2.72mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	46.4% 195mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	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	31.8% 222mg	22% 154mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	55.4% 1882mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	3.93% 59mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	11% 411g	9.67% 358g	3700g per day for Men 19-50 years

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

• Boiled Chopped Frozen Broccoli has more Vitamin A, 2.2 times more Vitamin B1, 2.4 times more Vitamin B2, 1.3 times more Vitamin B5, 5.1 times more Vitamin B9, 8 times more Vitamin C, 5.1 times more Vitamin E and 881 times more Vitamin K than Raw Ginger Root.
• While Raw Ginger Root contains 1.6 times more Vitamin B3 than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli and Raw Ginger Root have similar amounts of Vitamin B6 per 1 lb.
• Both Boiled Chopped Frozen 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 Cooked Chopped Frozen Broccoli vs Ginger Root:

• Boiled Chopped Frozen Broccoli has 2.1 times more Calcium and 1.4 times more Phosphorus than Raw Ginger Root.
• While Raw Ginger Root contains 6.6 times more Copper, 3.3 times more Magnesium and 2.9 times more Potassium than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli and Raw Ginger Root have similar amounts of Iron, Manganese, Selenium, Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled Chopped Frozen Broccoli has 1.2 times more Omega 3, 1.5 times more Fiber and 1.7 times more Protein than Raw Ginger Root.
• While Raw Ginger Root contains 2.9 times more Energy and 3.3 times more Carbohydrate than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli and Raw Ginger Root have similar amounts of Sugars per 1 lb.
• Both Boiled Chopped Frozen Broccoli as well as Raw Ginger Root have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.