Comparing Nutrients in 1 pound Broccoli VS Canned Ginger Root, Pickled, With Artificial Sweetener

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Canned Ginger Root, Pickled, With Artificial Sweetener	6%	4%	90%

Macro Nutrients

	Broccoli	Canned Ginger Root, Pickled, With Artificial Sweetener	Recommended Dietary Allowance
Energy	5.3% 154kcal	3.13% 91kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.68g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	0.77% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	17% 22g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	0% 0g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 0.45g	% 0g	g per day for Men 19-50 years
Fiber	31% 11.8g	31% 11.8g	38g per day for Men 19-50 years
Protein	23% 12.8g	2.67% 1.5g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Canned Ginger Root, Pickled, With Artificial Sweetener	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	7.56% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41% 0.53mg	5.23% 0.068mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	0.62% 0.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	13% 0.17mg	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	1.13% 4.54μg	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	5.44% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	384% 461μg	8.3% 9.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Canned Ginger Root, Pickled, With Artificial Sweetener	Recommended Dietary Allowance
Calcium	21.3% 213mg	33.6% 336mg	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	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	4.3% 18mg	420mg per day for Men 19-50 years
Manganese	41.4% 0.95mg	92% 2.12mg	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	1.3% 9.07mg	700mg per day for Men 19-50 years
Potassium	42% 1433mg	4.8% 163mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	274% 4110mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	1.65% 0.18mg	11mg per day for Men 19-50 years
Water	11% 405g	11.3% 419g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Broccoli vs Canned Ginger Root, Pickled, With Artificial Sweetener:

• Raw Broccoli has more Vitamin A, 3.6 times more Vitamin B1, 7.8 times more Vitamin B2, 29 times more Vitamin B3, 3.9 times more Vitamin B5, 4.7 times more Vitamin B6, 63 times more Vitamin B9, more Vitamin C, 4.3 times more Vitamin E and 46.2 times more Vitamin K than Canned Ginger Root, Pickled, With Artificial Sweetener.
• Both Raw Broccoli as well as Canned Ginger Root, Pickled, With Artificial Sweetener have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Broccoli vs Canned Ginger Root, Pickled, With Artificial Sweetener:

• Raw Broccoli has 2.7 times more Copper, 2.6 times more Iron, 5.3 times more Magnesium, 33 times more Phosphorus, 8.8 times more Potassium, 6.3 times more Selenium and 10.3 times more Zinc than Canned Ginger Root, Pickled, With Artificial Sweetener.
• While Canned Ginger Root, Pickled, With Artificial Sweetener contains 1.6 times more Calcium, 2.2 times more Manganese and 27.5 times more Sodium than Raw Broccoli.
• Both Raw Broccoli and Canned Ginger Root, Pickled, With Artificial Sweetener have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Broccoli has 1.7 times more Energy, 12.6 times more Omega 3, 1.4 times more Carbohydrate, more Sugars and 8.5 times more Protein than Canned Ginger Root, Pickled, With Artificial Sweetener.
• Both Raw Broccoli and Canned Ginger Root, Pickled, With Artificial Sweetener have similar amounts of Fiber per 1 lb.
• Both Raw Broccoli as well as Canned Ginger Root, Pickled, With Artificial Sweetener have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 1 lb.