Comparing Nutrients in 300 calories Frozen Broccoli Spears VS Ginger Root

Weight per 300 calories

• Frozen Broccoli Spears: 1035g
• Ginger Root: 375g

Raw Ginger Root has 2.8 times more energy per unit of mass than Frozen Broccoli Spears, which is average in comparison to other foods. Frozen Broccoli Spears having very low energy density.

Discover which food has more nutrients per 300 calories - Frozen Broccoli Spears or Ginger Root?

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Ginger Root	9%	8%	83%

Macro Nutrients

	Frozen Broccoli Spears	Ginger Root	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.63% 3.5g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	2.38% 0.76g	32g per day for Men 19-50 years
Omega 3	81% 1.3g	7.97% 0.13g	1.6g per day for Men 19-50 years
Omega 6	2.25% 0.38g	2.65% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.6% 55.3g	51.3% 66.6g	130g per day for Men 19-50 years
Sugars	21% 15.2g	8.8% 6.38g	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	81.7% 31g	19.7% 7.5g	38g per day for Men 19-50 years
Protein	56.5% 31.7g	12% 6.83g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Ginger Root	Recommended Dietary Allowance
Vitamin A	65.5% 590μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62% 0.74mg	7.8% 0.094mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	91% 1.18mg	9.8% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.78mg	17.6% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	15.2% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	46% 0.6mg	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	243% 972μg	10.3% 41.3μg	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	785% 707mg	21% 18.8mg	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	93% 14mg	6.5% 0.98mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	874% 1049μg	0.31% 0.38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Ginger Root	Recommended Dietary Allowance
Calcium	42.4% 424mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	41.4% 0.37mg	94% 0.85mg	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	93% 7.45mg	28% 2.25mg	8mg per day for Men 19-50 years
Magnesium	39.4% 166mg	38.4% 161mg	420mg per day for Men 19-50 years
Manganese	115% 2.65mg	37.3% 0.86mg	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	87% 610mg	18.2% 128mg	700mg per day for Men 19-50 years
Potassium	76% 2586mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	35.7% 19.7μg	4.77% 2.63μg	55μg per day for Men 19-50 years
Sodium	11.7% 176mg	3.25% 48.8mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	11.6% 1.28mg	11mg per day for Men 19-50 years
Water	25.3% 937g	8% 296g	3700g per day for Men 19-50 years

Frozen Broccoli Spears VS Ginger Root Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Frozen Broccoli Spears or Ginger Root?

Lets compare vitamin content per 300 calories of Frozen Broccoli Spears vs Ginger Root:

• 300 calories of Frozen Broccoli Spears have more Vitamin A, 7.9 times more Vitamin B1, 9.2 times more Vitamin B2, 1.7 times more Vitamin B3, 3.3 times more Vitamin B5, 3 times more Vitamin B6, 23.6 times more Vitamin B9, 37.7 times more Vitamin C, 14.3 times more Vitamin E and 2797.2 times more Vitamin K than Ginger Root.
• 300 calories of Ginger Root have insufficient amounts of Vitamin A and Vitamin K
• Both Frozen Broccoli Spears as well as Raw Ginger Root have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Frozen Broccoli Spears vs Ginger Root:

• 300 calories of Frozen Broccoli Spears have 7.1 times more Calcium, 3.3 times more Iron, 3.1 times more Manganese, 4.8 times more Phosphorus, 1.7 times more Potassium, 7.5 times more Selenium, 3.6 times more Sodium, 2.8 times more Zinc and 3.2 times more Water than Ginger Root.
• While 300 kcal of Raw Ginger Root contain 2.3 times more Copper than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Ginger Root contain similar levels of Magnesium per 300 calories.
• 300 calories of Ginger Root lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Frozen Broccoli Spears have 10.1 times more Omega 3, 2.4 times more Sugars, 4.1 times more Fiber and 4.6 times more Protein than Ginger Root.
• Both Frozen Broccoli Spears and Ginger Root offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Frozen Broccoli Spears as well as Raw Ginger Root provide inadequate amounts of Omega 6 in 300 calories.