Comparing Nutrients in 500 calories Broccoli VS Canned Ginger Root, Pickled, With Artificial Sweetener

Weight per 500 calories

• Broccoli: 1471g
• Canned Ginger Root, Pickled, With Artificial Sweetener: 2500g

Broccoli has 1.7 times more energy per 100g than Canned Ginger Root, Pickled, With Artificial Sweetener. It has low energy density when compared to other foods. Canned Ginger Root, Pickled, With Artificial Sweetener having very low energy density.

Which food has more nutrients per 500 calories - Broccoli or Canned Ginger Root, Pickled, With Artificial Sweetener?

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Canned Ginger Root, Pickled, With Artificial Sweetener	6%	4%	90%

Macro Nutrients

	Broccoli	Canned Ginger Root, Pickled, With Artificial Sweetener	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.6% 5.44g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	5.24% 1.68g	2.9% 0.93g	32g per day for Men 19-50 years
Omega 3	58% 0.93g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	4.24% 0.72g	4.26% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	93% 121g	130g per day for Men 19-50 years
Sugars	34.5% 25g	0% 0g	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	13.8% 10g	0% 0g	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	% 7.2g	% 0g	g per day for Men 19-50 years
Sucrose	% 1.47g	% 0g	g per day for Men 19-50 years
Fiber	101% 38.2g	171% 65g	38g per day for Men 19-50 years
Protein	74% 41.5g	14.7% 8.25g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Canned Ginger Root, Pickled, With Artificial Sweetener	Recommended Dietary Allowance
Vitamin A	50.7% 456μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87% 1.04mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	132% 1.72mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.7% 9.4mg	3.44% 0.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	169% 8.43mg	74% 3.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	198% 2.57mg	71% 0.93mg	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	232% 926μg	6.25% 25μg	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	1458% 1312mg	0% 0mg	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	76.5% 11.5mg	30% 4.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1245% 1494μg	46% 55μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Canned Ginger Root, Pickled, With Artificial Sweetener	Recommended Dietary Allowance
Calcium	69% 691mg	185% 1850mg	1000mg per day for Men 19-50 years
Copper	80% 0.72mg	50% 0.45mg	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	134% 10.7mg	87.5% 7mg	8mg per day for Men 19-50 years
Magnesium	73.5% 309mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	509% 11.7mg	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	139% 971mg	7.14% 50mg	700mg per day for Men 19-50 years
Potassium	137% 4647mg	26.5% 900mg	3400mg per day for Men 19-50 years
Selenium	67% 36.8μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	32.4% 485mg	1510% 22650mg	1500mg per day for Men 19-50 years
Zinc	55% 6.03mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	35.5% 1313g	62.4% 2308g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Broccoli vs Canned Ginger Root, Pickled, With Artificial Sweetener:

• Raw Broccoli has more Vitamin A, 2.1 times more Vitamin B1, 4.6 times more Vitamin B2, 17.1 times more Vitamin B3, 2.3 times more Vitamin B5, 2.8 times more Vitamin B6, 37.1 times more Vitamin B9, more Vitamin C, 2.5 times more Vitamin E and 27.2 times more Vitamin K than Canned Ginger Root, Pickled, With Artificial Sweetener.
• Both Raw Broccoli as well as Canned Ginger Root, Pickled, With Artificial Sweetener have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Broccoli vs Canned Ginger Root, Pickled, With Artificial Sweetener:

• Raw Broccoli has 1.6 times more Copper, 1.5 times more Iron, 3.1 times more Magnesium, 19.4 times more Phosphorus, 5.2 times more Potassium, 3.7 times more Selenium and 6 times more Zinc than Canned Ginger Root, Pickled, With Artificial Sweetener.
• While Canned Ginger Root, Pickled, With Artificial Sweetener contains 2.7 times more Calcium, 3.8 times more Manganese, 46.7 times more Sodium and 1.8 times more Water than Raw Broccoli.

Comparison of macro-nutrients per 500 calories:

• Raw Broccoli has 2.2 times more Fat, 1.8 times more Saturated Fat, 7.4 times more Omega 3, more Sugars, more Fructose and 5 times more Protein than Canned Ginger Root, Pickled, With Artificial Sweetener.
• While Canned Ginger Root, Pickled, With Artificial Sweetener contains 1.7 times more Fiber than Raw Broccoli.
• Both Raw Broccoli and Canned Ginger Root, Pickled, With Artificial Sweetener have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Raw Broccoli as well as Canned Ginger Root, Pickled, With Artificial Sweetener have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.