Comparing Nutrients in 1 pound Ginger Root VS Boiled Spears Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Ginger Root	9%	8%	83%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Ginger Root	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	12.5% 363kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	2.88% 0.92g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	9.64% 0.15g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	3.2% 0.54g	0.35% 0.059g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62% 80.6g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	9.2% 6.67g	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	24% 9.07g	36% 13.6g	38g per day for Men 19-50 years
Protein	14.7% 8.26g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Ginger Root	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	25.7% 231μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.45% 0.11mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.15mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.3% 3.4mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.4% 0.92mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	45.4% 0.59mg	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	12.5% 50μg	34% 136μg	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	25% 22.7mg	202% 182mg	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	7.86% 1.18mg	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ginger Root	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	23% 231mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	21.7% 0.2mg	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% 2.72mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	46.4% 195mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	45% 1.04mg	64% 1.47mg	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	22% 154mg	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	55.4% 1882mg	24% 816mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	15.7% 8.6μg	55μg per day for Men 19-50 years
Sodium	3.93% 59mg	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	12.4% 1.36mg	11mg per day for Men 19-50 years
Water	9.67% 358g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Ginger Root VS Boiled Spears Frozen Broccoli per 1 lb

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

Lets compare vitamin content per 1 pound of Ginger Root vs Boiled Spears Frozen Broccoli:

• 1 pound of Ginger Root has 1.6 times more Vitamin B3 and 1.2 times more Vitamin B6 than Boiled Spears Frozen Broccoli.
• While 1 lb of Boiled and Drained Spears Frozen Broccoli contains more Vitamin A, 2.2 times more Vitamin B1, 2.4 times more Vitamin B2, 1.3 times more Vitamin B5, 2.7 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.
• 1 pound of Ginger Root have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Ginger Root as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Ginger Root vs Boiled Spears Frozen Broccoli:

• 1 pound of Ginger Root has 5.3 times more Copper, 2.2 times more Magnesium and 2.3 times more Potassium than Boiled Spears Frozen Broccoli.
• While 1 lb of Boiled and Drained Spears Frozen Broccoli contains 3.2 times more Calcium, 1.4 times more Manganese, 1.6 times more Phosphorus and 2.7 times more Selenium than Raw Ginger Root.
• Both Ginger Root and Boiled Spears Frozen Broccoli contain similar levels of Iron, Zinc 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 Ginger Root has 2.9 times more Energy and 3.3 times more Carbohydrate than Boiled Spears Frozen Broccoli.
• While 1 lb of Boiled and Drained Spears Frozen Broccoli contains 1.5 times more Fiber and 1.7 times more Protein than Raw Ginger Root.
• Both Ginger Root and Boiled Spears Frozen Broccoli offer comparable quantities of Omega 3 and Sugars per one pound.
• 1 pound of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy
• Both Raw Ginger Root as well as Boiled and Drained Spears Frozen Broccoli provide inadequate amounts of Omega 6 in one pound.