Comparing Nutrients in 300 calories Broccoli VS Ginger Root

Weight per 300 calories

• Broccoli: 882g
• Ginger Root: 375g

Raw Ginger Root has 2.4 times more energy per unit of mass than Raw Broccoli, which is average in comparison to other foods. Broccoli having low energy density.

Which food has more nutrients per 300 calories - Broccoli or Ginger Root?

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Ginger Root	9%	8%	83%

Macro Nutrients

	Broccoli	Ginger Root	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.37% 3.26g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	3.14% 1g	2.38% 0.76g	32g per day for Men 19-50 years
Omega 3	34.7% 0.56g	7.97% 0.13g	1.6g per day for Men 19-50 years
Omega 6	2.54% 0.43g	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	45% 58.6g	51.3% 66.6g	130g per day for Men 19-50 years
Sugars	20.7% 15g	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	8.28% 6g	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	% 4.32g	NA	g per day for Men 19-50 years
Sucrose	% 0.88g	NA	g per day for Men 19-50 years
Fiber	60.4% 23g	19.7% 7.5g	38g per day for Men 19-50 years
Protein	44.4% 25g	12% 6.83g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Ginger Root	Recommended Dietary Allowance
Vitamin A	30.4% 274μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.2% 0.63mg	7.8% 0.094mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.4% 1.03mg	9.8% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.2% 5.64mg	17.6% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	101% 5.06mg	15.2% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	119% 1.54mg	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	139% 556μg	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	875% 787mg	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	46% 6.9mg	6.5% 0.98mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	747% 896μg	0.31% 0.38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Ginger Root	Recommended Dietary Allowance
Calcium	41.5% 415mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	48% 0.43mg	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	80.5% 6.44mg	28% 2.25mg	8mg per day for Men 19-50 years
Magnesium	44% 185mg	38.4% 161mg	420mg per day for Men 19-50 years
Manganese	80.6% 1.85mg	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	83% 582mg	18.2% 128mg	700mg per day for Men 19-50 years
Potassium	82% 2788mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	4.77% 2.63μg	55μg per day for Men 19-50 years
Sodium	19.4% 291mg	3.25% 48.8mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	11.6% 1.28mg	11mg per day for Men 19-50 years
Water	21.3% 788g	8% 296g	3700g per day for Men 19-50 years

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

• Raw Broccoli has more Vitamin A, 6.7 times more Vitamin B1, 8.1 times more Vitamin B2, 2 times more Vitamin B3, 6.6 times more Vitamin B5, 2.6 times more Vitamin B6, 13.5 times more Vitamin B9, 42 times more Vitamin C, 7.1 times more Vitamin E and 2390.6 times more Vitamin K than Raw Ginger Root.
• Both Raw Broccoli as well as Raw Ginger Root have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Broccoli vs Ginger Root:

• Raw Broccoli has 6.9 times more Calcium, 2.9 times more Iron, 2.2 times more Manganese, 4.6 times more Phosphorus, 1.8 times more Potassium, 8.4 times more Selenium, 6 times more Sodium, 2.8 times more Zinc and 2.7 times more Water than Raw Ginger Root.
• While Raw Ginger Root contains 2 times more Copper than Raw Broccoli.
• Both Raw Broccoli and Raw Ginger Root have similar amounts of Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Broccoli has 1.3 times more Saturated Fat, 4.4 times more Omega 3, 2.4 times more Sugars, 3.1 times more Fiber and 3.6 times more Protein than Raw Ginger Root.
• Both Raw Broccoli and Raw Ginger Root have similar amounts of Energy, Fat and Carbohydrate per 300 kcal.
• Both Raw Broccoli as well as Raw Ginger Root have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.