Comparing Nutrients in 1 pound Broccoli VS Dried Ginkgo Nuts

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Dried Ginkgo Nuts	12%	5%	83%

Macro Nutrients

	Broccoli	Dried Ginkgo Nuts	Recommended Dietary Allowance
Energy	5.3% 154kcal	54.4% 1579kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.68g	9.35% 9.07g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	5.4% 1.73g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	7.1% 0.11g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	18.4% 3.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	253% 329g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	NA	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	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	% 0.45g	NA	g per day for Men 19-50 years
Fiber	31% 11.8g	NA	38g per day for Men 19-50 years
Protein	23% 12.8g	84% 47g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Dried Ginkgo Nuts	Recommended Dietary Allowance
Vitamin A	15.6% 141μg	27.7% 249μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	163% 1.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41% 0.53mg	61.4% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	333% 53.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	122% 6.08mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	224% 2.9mg	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	120% 481μg	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	148% 133mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	384% 461μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Dried Ginkgo Nuts	Recommended Dietary Allowance
Calcium	21.3% 213mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	270% 2.43mg	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	91% 7.26mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	57.2% 240mg	420mg per day for Men 19-50 years
Manganese	41.4% 0.95mg	43.4% 1mg	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	174% 1220mg	700mg per day for Men 19-50 years
Potassium	42% 1433mg	133% 4527mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	NA	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	3.93% 59mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	27.6% 3.04mg	11mg per day for Men 19-50 years
Water	11% 405g	1.52% 56.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Broccoli vs Dried Ginkgo Nuts:

• Raw Broccoli has 3 times more Vitamin C than Dried Ginkgo Nuts.
• While Dried Ginkgo Nuts contain 1.8 times more Vitamin A, 6.1 times more Vitamin B1, 1.5 times more Vitamin B2, 18.4 times more Vitamin B3, 2.3 times more Vitamin B5, 3.7 times more Vitamin B6 and 1.7 times more Vitamin B9 than Raw Broccoli.
• Both Raw Broccoli as well as Dried Ginkgo Nuts have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Broccoli vs Dried Ginkgo Nuts:

• Raw Broccoli has 2.4 times more Calcium, 2.5 times more Sodium and 7.2 times more Water than Dried Ginkgo Nuts.
• While Dried Ginkgo Nuts contain 10.9 times more Copper, 2.2 times more Iron, 2.5 times more Magnesium, 4.1 times more Phosphorus, 3.2 times more Potassium and 1.6 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Dried Ginkgo Nuts have similar amounts of Manganese per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Broccoli has 2.5 times more Omega 3 than Dried Ginkgo Nuts.
• While Dried Ginkgo Nuts contain 10.2 times more Energy, 5.4 times more Fat, 3.3 times more Saturated Fat, 14.1 times more Omega 6, 10.9 times more Carbohydrate and 3.7 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Dried Ginkgo Nuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.