Comparing Nutrients in 1 pound Broccoli VS Carbonated Ginger Ale

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Carbonated Ginger Ale	0%	0%	100%

Macro Nutrients

	Broccoli	Carbonated Ginger Ale	Recommended Dietary Allowance
Energy	5.3% 154kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.68g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	0% 0g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	30.6% 39.7g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	55.7% 40.4g	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	4.25% 3.1g	23% 16.8g	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	% 2.22g	% 14g	g per day for Men 19-50 years
Sucrose	% 0.45g	% 8.6g	g per day for Men 19-50 years
Fiber	31% 11.8g	0% 0g	38g per day for Men 19-50 years
Protein	23% 12.8g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Carbonated Ginger Ale	Recommended Dietary Allowance
Vitamin A	15.6% 141μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41% 0.53mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	0% 0mg	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	71.4% 286μg	0% 0μg	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	450% 405mg	0% 0mg	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	23.6% 3.54mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	384% 461μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Carbonated Ginger Ale	Recommended Dietary Allowance
Calcium	21.3% 213mg	1.36% 13.6mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	9.07% 0.082mg	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	41.4% 3.3mg	10.2% 0.82mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	1.08% 4.54mg	420mg per day for Men 19-50 years
Manganese	41.4% 0.95mg	2.56% 0.059mg	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	42.8% 299mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	42% 1433mg	0.13% 4.54mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	2.06% 0.23mg	11mg per day for Men 19-50 years
Water	11% 405g	11% 414g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli VS Carbonated Ginger Ale per 1 lb

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

Lets compare vitamin content per 1 pound of Broccoli vs Carbonated Ginger Ale:

• 1 pound of Broccoli has more Vitamin A, more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Carbonated Ginger Ale.
• 1 pound of Carbonated Ginger Ale have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Raw Broccoli as well as Carbonated Ginger Ale have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Broccoli vs Carbonated Ginger Ale:

• 1 pound of Broccoli has 15.7 times more Calcium, 2.7 times more Copper, 4.1 times more Iron, 21 times more Magnesium, 16.2 times more Manganese, more Phosphorus, 316 times more Potassium, 25 times more Selenium, 4.7 times more Sodium and 8.2 times more Zinc than Carbonated Ginger Ale.
• Both Broccoli and Carbonated Ginger Ale contain similar levels of Water per one pound.
• 1 pound of Carbonated Ginger Ale lack sufficient amounts of Calcium, Copper, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Broccoli has more Omega 3, more Fiber and more Protein than Carbonated Ginger Ale.
• While 1 lb of Carbonated Ginger Ale contains 1.3 times more Carbohydrate, 5.2 times more Sugars and 5.4 times more Fructose than Raw Broccoli.
• 1 pound of Carbonated Ginger Ale provide inadequate amounts of Omega 3, Fiber and Protein
• Both Raw Broccoli as well as Carbonated Ginger Ale provide inadequate amounts of Energy and Omega 6 in one pound.