Comparing Nutrients in 5 ounces Cooked Chopped Frozen Broccoli VS Ginger Root

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Ginger Root	9%	8%	83%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Ginger Root	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	1.1% 1.06g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	0.9% 0.29g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	3% 0.048g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.83% 7.6g	19.4% 25g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	3.32% 2.4g	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	11% 4.25g	7.46% 2.83g	38g per day for Men 19-50 years
Protein	7.85% 4.4g	4.6% 2.58g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Ginger Root	Recommended Dietary Allowance
Vitamin A	8.03% 72.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.5% 0.078mg	2.95% 0.035mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.83% 0.11mg	3.7% 0.048mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.06% 0.65mg	6.64% 1.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.77% 0.39mg	5.75% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	17.4% 0.23mg	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	20% 79.4μg	3.9% 15.6μg	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	63% 57mg	7.87% 7.1mg	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	12.5% 1.87mg	2.46% 0.37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	104% 125μg	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Ginger Root	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	5.35% 0.048mg	35.6% 0.32mg	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	11% 0.86mg	10.6% 0.85mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	14.5% 61mg	420mg per day for Men 19-50 years
Manganese	13.7% 0.32mg	14% 0.32mg	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	9.92% 69.5mg	6.9% 48mg	700mg per day for Men 19-50 years
Potassium	5.92% 201mg	17.3% 588mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	1.23% 18.4mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	4.4% 0.48mg	11mg per day for Men 19-50 years
Water	3.48% 129g	3.02% 112g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cooked Chopped Frozen Broccoli vs Ginger Root:

• Boiled Chopped Frozen Broccoli has more Vitamin A, 2.2 times more Vitamin B1, 2.4 times more Vitamin B2, 1.3 times more Vitamin B5, 5.1 times more Vitamin B9, 8 times more Vitamin C, 5.1 times more Vitamin E and 881 times more Vitamin K than Raw Ginger Root.
• While Raw Ginger Root contains 1.6 times more Vitamin B3 than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli and Raw Ginger Root have similar amounts of Vitamin B6 per 5 oz.
• Both Boiled Chopped Frozen Broccoli as well as Raw Ginger Root have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Cooked Chopped Frozen Broccoli vs Ginger Root:

• Boiled Chopped Frozen Broccoli has 2.1 times more Calcium and 1.4 times more Phosphorus than Raw Ginger Root.
• While Raw Ginger Root contains 6.6 times more Copper, 3.3 times more Magnesium and 2.9 times more Potassium than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli and Raw Ginger Root have similar amounts of Iron, Manganese, Selenium, Zinc and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled Chopped Frozen Broccoli has 1.2 times more Omega 3, 1.5 times more Fiber and 1.7 times more Protein than Raw Ginger Root.
• While Raw Ginger Root contains 2.9 times more Energy and 3.3 times more Carbohydrate than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli and Raw Ginger Root have similar amounts of Sugars per 5 oz.
• Both Boiled Chopped Frozen Broccoli as well as Raw Ginger Root have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.