Comparing Nutrients in 300 calories Ground Ginger VS Boiled Broccoli

Weight per 300 calories

• Ground Ginger: 89.6g
• Boiled Broccoli: 857g

Ground Ginger has 9.6 times more energy per 100g than Boiled Broccoli. It has high energy density when compared to other foods. Boiled and Drained Broccoli having low energy density.

Which food has more nutrients per 300 calories - Ground Ginger or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.9% 3.8g	3.62% 3.5g	97g per day for Men 19-50 years
Saturated Fat	7.27% 2.33g	2.1% 0.68g	32g per day for Men 19-50 years
Omega 3	12.5% 0.2g	63.8% 1g	1.6g per day for Men 19-50 years
Omega 6	3.7% 0.63g	2.57% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.3% 64g	47.3% 61.5g	130g per day for Men 19-50 years
Sugars	4.2% 3.04g	16.4% 12g	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	2.2% 1.6g	8.75% 6.34g	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	% 1.1g	% 4.2g	g per day for Men 19-50 years
Sucrose	% 0.18g	% 0.69g	g per day for Men 19-50 years
Fiber	33.2% 12.6g	74.4% 28.3g	38g per day for Men 19-50 years
Protein	14.4% 8.04g	36.4% 20.4g	56g per day for Men 19-50 years

Vitamins

	Ground Ginger	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0.2% 1.8μg	73.3% 660μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.43% 0.041mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.7% 0.15mg	81% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54% 8.6mg	29.6% 4.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.54% 0.43mg	106% 5.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43% 0.56mg	132% 1.7mg	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	2.9% 11.6μg	231% 926μg	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	0.7% 0.63mg	618% 556mg	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	83% 12.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.6% 0.72μg	1008% 1209μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Ginger	Boiled Broccoli	Recommended Dietary Allowance
Calcium	10.2% 102mg	34.3% 343mg	1000mg per day for Men 19-50 years
Copper	47.8% 0.43mg	58% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.86% 34.3μg	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	222% 17.7mg	71.8% 5.74mg	8mg per day for Men 19-50 years
Magnesium	45.6% 192mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	1297% 30mg	72.3% 1.66mg	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	21.5% 150mg	82% 574mg	700mg per day for Men 19-50 years
Potassium	34.8% 1182mg	74% 2511mg	3400mg per day for Men 19-50 years
Selenium	91% 50μg	25% 13.7μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	23.4% 351mg	1500mg per day for Men 19-50 years
Zinc	29.6% 3.26mg	35% 3.86mg	11mg per day for Men 19-50 years
Water	0.24% 8.9g	20.7% 765g	3700g per day for Men 19-50 years

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

• Ground Ginger Spices have 1.8 times more Vitamin B3 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 368.5 times more Vitamin A, 13.1 times more Vitamin B1, 6.9 times more Vitamin B2, 12.4 times more Vitamin B5, 3.1 times more Vitamin B6, 79.5 times more Vitamin B9, 887.4 times more Vitamin C, more Vitamin E and 1688.2 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 300 kcal.

Comparing minerals per 300 calories for Ground Ginger vs Boiled Broccoli:

• Ground Ginger Spices have 3.1 times more Iron, 17.9 times more Manganese and 3.6 times more Selenium than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 3.4 times more Calcium, 3.8 times more Phosphorus, 2.1 times more Potassium, 14.5 times more Sodium and 85.9 times more Water than Ground Ginger Spices.
• Both Ground Ginger Spices and Boiled and Drained Broccoli have similar amounts of Copper, Magnesium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Ground Ginger Spices have 3.4 times more Saturated Fat and 1.4 times more Omega 6 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 5.1 times more Omega 3, 3.9 times more Sugars, 4 times more Fructose, 2.2 times more Fiber and 2.5 times more Protein than Ground Ginger Spices.
• Both Ground Ginger Spices and Boiled and Drained Broccoli have similar amounts of Energy, Fat and Carbohydrate per 300 kcal.
• Both Ground Ginger Spices as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.