Comparing Nutrients in 500 calories Ground Ginger VS Broccoli

Weight per 500 calories

• Ground Ginger: 149g
• Broccoli: 1471g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.52% 6.33g	5.6% 5.44g	97g per day for Men 19-50 years
Saturated Fat	12% 3.88g	5.24% 1.68g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	58% 0.93g	1.6g per day for Men 19-50 years
Omega 6	6.2% 1.05g	4.24% 0.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82.2% 107g	75% 98g	130g per day for Men 19-50 years
Sugars	6.98% 5.06g	34.5% 25g	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	3.66% 2.66g	13.8% 10g	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	% 1.82g	% 7.2g	g per day for Men 19-50 years
Sucrose	% 0.3g	% 1.47g	g per day for Men 19-50 years
Fiber	55.4% 21g	101% 38.2g	38g per day for Men 19-50 years
Protein	24% 13.4g	74% 41.5g	56g per day for Men 19-50 years

Vitamins

	Ground Ginger	Broccoli	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	50.7% 456μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.72% 0.069mg	87% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.5% 0.25mg	132% 1.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.7% 14.4mg	58.7% 9.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.2% 0.71mg	169% 8.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	72% 0.93mg	198% 2.57mg	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	4.85% 19.4μg	232% 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	1.16% 1.04mg	1458% 1312mg	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	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1% 1.2μg	1245% 1494μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Ginger	Broccoli	Recommended Dietary Allowance
Calcium	17% 170mg	69% 691mg	1000mg per day for Men 19-50 years
Copper	79.6% 0.72mg	80% 0.72mg	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	369% 29.6mg	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	76% 319mg	73.5% 309mg	420mg per day for Men 19-50 years
Manganese	2161% 49.7mg	134% 3.1mg	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	36% 251mg	139% 971mg	700mg per day for Men 19-50 years
Potassium	58% 1970mg	137% 4647mg	3400mg per day for Men 19-50 years
Selenium	151% 83.3μg	67% 36.8μg	55μg per day for Men 19-50 years
Sodium	2.7% 40.3mg	32.4% 485mg	1500mg per day for Men 19-50 years
Zinc	49.4% 5.43mg	55% 6.03mg	11mg per day for Men 19-50 years
Water	0.4% 15g	35.5% 1313g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 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 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 kcal.
• Both Ground Ginger Spices as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.