Comparing Nutrients in 1 pound Ground Ginger VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Ground Ginger	10%	11%	79%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Ground Ginger	Boiled Broccoli	Recommended Dietary Allowance
Energy	52.4% 1520kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	20% 19.2g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	37% 11.8g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	63.2% 1g	33.7% 0.54g	1.6g per day for Men 19-50 years
Omega 6	19% 3.2g	1.36% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	250% 325g	25% 32.6g	130g per day for Men 19-50 years
Sugars	21.2% 15.4g	8.7% 6.3g	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	11% 8.07g	4.63% 3.36g	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	% 5.53g	% 2.22g	g per day for Men 19-50 years
Sucrose	% 0.91g	% 0.36g	g per day for Men 19-50 years
Fiber	168% 64g	39.4% 15g	38g per day for Men 19-50 years
Protein	72.7% 40.7g	19.3% 10.8g	56g per day for Men 19-50 years

Vitamins

	Ground Ginger	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	39% 349μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.4% 0.21mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	59.3% 0.77mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	273% 43.6mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.3% 2.16mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	218% 2.84mg	69.8% 0.91mg	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	14.7% 59μg	122% 490μg	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	3.53% 3.18mg	327% 294mg	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	0% 0mg	44% 6.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.02% 3.63μg	533% 640μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Ginger	Boiled Broccoli	Recommended Dietary Allowance
Calcium	51.7% 517mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	242% 2.18mg	30.7% 0.28mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.45% 18μg	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	1123% 90mg	38% 3.04mg	8mg per day for Men 19-50 years
Magnesium	231% 971mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	6567% 151mg	38.3% 0.88mg	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	109% 762mg	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	176% 5987mg	39% 1329mg	3400mg per day for Men 19-50 years
Selenium	460% 253μg	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	8.16% 122mg	12.4% 186mg	1500mg per day for Men 19-50 years
Zinc	150% 16.5mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	1.2% 45g	11% 405g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Ground Ginger vs Boiled Broccoli:

• Ground Ginger Spices have 1.4 times more Vitamin B2, 17.4 times more Vitamin B3 and 3.1 times more Vitamin B6 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 38.5 times more Vitamin A, 1.4 times more Vitamin B1, 1.3 times more Vitamin B5, 8.3 times more Vitamin B9, 92.7 times more Vitamin C, more Vitamin E and 176.4 times more Vitamin K than Ground Ginger Spices.
• Both Ground Ginger Spices as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Ground Ginger vs Boiled Broccoli:

• Ground Ginger Spices have 2.9 times more Calcium, 7.9 times more Copper, 29.6 times more Iron, 10.2 times more Magnesium, 171.6 times more Manganese, 2.5 times more Phosphorus, 4.5 times more Potassium, 34.9 times more Selenium and 8.1 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.5 times more Sodium and 9 times more Water than Ground Ginger Spices.

Comparison of macro-nutrients per 1 pound:

• Ground Ginger Spices have 9.6 times more Energy, 10.3 times more Fat, 32.9 times more Saturated Fat, 1.9 times more Omega 3, 13.8 times more Omega 6, 10 times more Carbohydrate, 2.4 times more Sugars, 2.4 times more Fructose, 4.3 times more Fiber and 3.8 times more Protein than Boiled and Drained Broccoli.
• Both Ground Ginger Spices as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.