Comparing Nutrients in 500 calories Frozen Broccoli Spears VS Ginger Root

Weight per 500 calories

• Frozen Broccoli Spears: 1724g
• Ginger Root: 625g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.04% 5.86g	4.83% 4.7g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	3.96% 1.27g	32g per day for Men 19-50 years
Omega 3	135% 2.16g	13.3% 0.21g	1.6g per day for Men 19-50 years
Omega 6	3.75% 0.64g	4.4% 0.75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71% 92g	85.4% 111g	130g per day for Men 19-50 years
Sugars	35% 25.3g	14.7% 10.6g	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	136% 51.7g	33% 12.5g	38g per day for Men 19-50 years
Protein	94% 52.8g	20.3% 11.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Ginger Root	Recommended Dietary Allowance
Vitamin A	109% 983μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	103% 1.24mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	151% 1.97mg	16.3% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.8% 7.97mg	29.3% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	83.4% 4.17mg	25.4% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	232% 3mg	77% 1mg	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	405% 1621μg	17% 68.8μg	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	1308% 1178mg	34.7% 31.3mg	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	155% 23.3mg	11% 1.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1457% 1748μg	0.52% 0.63μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Ginger Root	Recommended Dietary Allowance
Calcium	70.7% 707mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	157% 1.4mg	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	155% 12.4mg	47% 3.75mg	8mg per day for Men 19-50 years
Magnesium	65.7% 276mg	64% 269mg	420mg per day for Men 19-50 years
Manganese	192% 4.4mg	62.2% 1.43mg	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	145% 1017mg	30.4% 213mg	700mg per day for Men 19-50 years
Potassium	127% 4310mg	76.3% 2594mg	3400mg per day for Men 19-50 years
Selenium	59.6% 32.8μg	7.95% 4.38μg	55μg per day for Men 19-50 years
Sodium	19.5% 293mg	5.4% 81.3mg	1500mg per day for Men 19-50 years
Zinc	53.3% 5.86mg	19.3% 2.13mg	11mg per day for Men 19-50 years
Water	42% 1561g	13.3% 493g	3700g per day for Men 19-50 years

Frozen Broccoli Spears VS Ginger Root Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Frozen Broccoli Spears or Ginger Root?

Lets compare vitamin content per 500 calories of Frozen Broccoli Spears vs Ginger Root:

• 500 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.
• 500 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 500 calories.

Comparing minerals per 500 calories for Frozen Broccoli Spears vs Ginger Root:

• 500 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 500 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 500 calories.
• 500 calories of Ginger Root lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 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 500 calories.
• Both Frozen Broccoli Spears as well as Raw Ginger Root provide inadequate amounts of Omega 6 in 500 calories.