Comparing Nutrients in 300 calories Ground Ginger VS Broccoli

Weight per 300 calories

• Ground Ginger: 89.6g
• Broccoli: 882g

Ground Ginger has 9.9 times more energy per 100g than Broccoli. It has high energy density when compared to other foods. Raw Broccoli having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Ground Ginger	10%	11%	79%
Broccoli	27%	8%	65%

Macro Nutrients

	Ground Ginger	Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.9% 3.8g	3.37% 3.26g	97g per day for Men 19-50 years
Saturated Fat	7.27% 2.33g	3.14% 1g	32g per day for Men 19-50 years
Omega 3	12.5% 0.2g	34.7% 0.56g	1.6g per day for Men 19-50 years
Omega 6	3.7% 0.63g	2.54% 0.43g	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	45% 58.6g	130g per day for Men 19-50 years
Sugars	4.2% 3.04g	20.7% 15g	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	8.28% 6g	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	% 4.32g	g per day for Men 19-50 years
Sucrose	% 0.18g	% 0.88g	g per day for Men 19-50 years
Fiber	33.2% 12.6g	60.4% 23g	38g per day for Men 19-50 years
Protein	14.4% 8.04g	44.4% 25g	56g per day for Men 19-50 years

Vitamins

	Ground Ginger	Broccoli	Recommended Dietary Allowance
Vitamin A	0.2% 1.8μg	30.4% 274μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.43% 0.041mg	52.2% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.7% 0.15mg	79.4% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54% 8.6mg	35.2% 5.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.54% 0.43mg	101% 5.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43% 0.56mg	119% 1.54mg	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	139% 556μg	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	875% 787mg	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	46% 6.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.6% 0.72μg	747% 896μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Ginger	Broccoli	Recommended Dietary Allowance
Calcium	10.2% 102mg	41.5% 415mg	1000mg per day for Men 19-50 years
Copper	47.8% 0.43mg	48% 0.43mg	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	222% 17.7mg	80.5% 6.44mg	8mg per day for Men 19-50 years
Magnesium	45.6% 192mg	44% 185mg	420mg per day for Men 19-50 years
Manganese	1297% 30mg	80.6% 1.85mg	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	83% 582mg	700mg per day for Men 19-50 years
Potassium	34.8% 1182mg	82% 2788mg	3400mg per day for Men 19-50 years
Selenium	91% 50μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	19.4% 291mg	1500mg per day for Men 19-50 years
Zinc	29.6% 3.26mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	0.24% 8.9g	21.3% 788g	3700g per day for Men 19-50 years

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

• Ground Ginger Spices have 1.5 times more Vitamin B3 than Raw Broccoli.
• While Raw Broccoli contains 152.7 times more Vitamin A, 15.2 times more Vitamin B1, 6.8 times more Vitamin B2, 11.8 times more Vitamin B5, 2.8 times more Vitamin B6, 47.7 times more Vitamin B9, 1255.5 times more Vitamin C, more Vitamin E and 1251.3 times more Vitamin K than Ground Ginger Spices.
• Both Ground Ginger Spices as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Ground Ginger vs Broccoli:

• Ground Ginger Spices have 2.8 times more Iron, 16.1 times more Manganese and 2.3 times more Selenium than Raw Broccoli.
• While Raw Broccoli contains 4.1 times more Calcium, 3.9 times more Phosphorus, 2.4 times more Potassium, 12 times more Sodium and 88.5 times more Water than Ground Ginger Spices.
• Both Ground Ginger Spices and Raw Broccoli have similar amounts of Copper, Magnesium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Ground Ginger Spices have 2.3 times more Saturated Fat and 1.5 times more Omega 6 than Raw Broccoli.
• While Raw Broccoli contains 2.8 times more Omega 3, 4.9 times more Sugars, 3.8 times more Fructose, 1.8 times more Fiber and 3.1 times more Protein than Ground Ginger Spices.
• Both Ground Ginger Spices and Raw Broccoli have similar amounts of Energy, Fat and Carbohydrate per 300 kcal.
• Both Ground Ginger Spices as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.