Comparing Nutrients in 1 pound Cooked Broccoli Raab VS Ginger Root

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Ginger Root	9%	8%	83%

Macro Nutrients

	Cooked Broccoli Raab	Ginger Root	Recommended Dietary Allowance
Energy	3.9% 113kcal	12.5% 363kcal	2900kcal per day for Men 19-50 years
Fat	2.43% 2.36g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	1.26% 0.4g	2.88% 0.92g	32g per day for Men 19-50 years
Omega 3	57% 0.91g	9.64% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	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	11% 14g	62% 80.6g	130g per day for Men 19-50 years
Sugars	3.88% 2.8g	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	1.5% 1.1g	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	% 1.04g	NA	g per day for Men 19-50 years
Sucrose	% 0.68g	NA	g per day for Men 19-50 years
Fiber	33.4% 12.7g	24% 9.07g	38g per day for Men 19-50 years
Protein	31% 17.4g	14.7% 8.26g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Ginger Root	Recommended Dietary Allowance
Vitamin A	114% 1030μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	9.45% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	12% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57% 9.14mg	21.3% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.6% 2.03mg	18.4% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76.8% 1mg	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	80.5% 322μg	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	186% 168mg	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	76.5% 11.5mg	7.86% 1.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	968% 1161μg	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Ginger Root	Recommended Dietary Allowance
Calcium	53.5% 535mg	7.26% 72.6mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	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	72% 5.76mg	34% 2.72mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	46.4% 195mg	420mg per day for Men 19-50 years
Manganese	75% 1.72mg	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	53% 372mg	22% 154mg	700mg per day for Men 19-50 years
Potassium	45.8% 1556mg	55.4% 1882mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	17% 254mg	3.93% 59mg	1500mg per day for Men 19-50 years
Zinc	22.3% 2.45mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	11.2% 415g	9.67% 358g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Ginger Root per 1 lb

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

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

• 1 pound of Cooked Broccoli Raab has more Vitamin A, 6.8 times more Vitamin B1, 4.1 times more Vitamin B2, 2.7 times more Vitamin B3, 2.2 times more Vitamin B5, 1.4 times more Vitamin B6, 6.5 times more Vitamin B9, 7.4 times more Vitamin C, 9.7 times more Vitamin E and 2560 times more Vitamin K than Ginger Root.
• 1 pound of Ginger Root have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Cooked Broccoli Raab as well as Raw Ginger Root have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Broccoli Raab vs Ginger Root:

• 1 pound of Cooked Broccoli Raab has 7.4 times more Calcium, 2.1 times more Iron, 1.7 times more Manganese, 2.4 times more Phosphorus, 1.9 times more Selenium, 4.3 times more Sodium and 1.6 times more Zinc than Ginger Root.
• While 1 lb of Raw Ginger Root contains 3 times more Copper and 1.6 times more Magnesium than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Ginger Root contain similar levels of Potassium and Water per one pound.
• 1 pound of Ginger Root lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Broccoli Raab has 5.9 times more Omega 3, 1.4 times more Fiber and 2.1 times more Protein than Ginger Root.
• While 1 lb of Raw Ginger Root contains 3.2 times more Energy, 5.7 times more Carbohydrate and 2.7 times more Sugars than Cooked Broccoli Raab.
• 1 pound of Cooked Broccoli Raab provide inadequate amounts of Energy
• Both Cooked Broccoli Raab as well as Raw Ginger Root provide inadequate amounts of Omega 6 in one pound.