Comparing Nutrients in 5 ounces Frozen Broccoli Spears VS 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	1.4% 41kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.48g	1.1% 1.06g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	0.9% 0.29g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	3% 0.048g	1.6g per day for Men 19-50 years
Omega 6	0.31% 0.052g	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	7.75% 4.34g	4.6% 2.58g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Ginger Root	Recommended Dietary Allowance
Vitamin A	8.98% 80.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.5% 0.1mg	2.95% 0.035mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	3.7% 0.048mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.1% 0.65mg	6.64% 1.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.86% 0.34mg	5.75% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	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	33.3% 133μg	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	108% 97mg	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	12.8% 1.9mg	2.46% 0.37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Ginger Root	Recommended Dietary Allowance
Calcium	5.8% 58mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	5.67% 0.051mg	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	12.8% 1.02mg	10.6% 0.85mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	14.5% 61mg	420mg per day for Men 19-50 years
Manganese	15.8% 0.36mg	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	12% 83.6mg	6.9% 48mg	700mg per day for Men 19-50 years
Potassium	10.4% 354mg	17.3% 588mg	3400mg per day for Men 19-50 years
Selenium	4.9% 2.7μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	1.23% 18.4mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	4.4% 0.48mg	11mg per day for Men 19-50 years
Water	3.47% 128g	3.02% 112g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Ginger Root per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Broccoli Spears versus 5 oz of Ginger Root to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Frozen Broccoli Spears have more Vitamin A, 2.9 times more Vitamin B1, 3.4 times more Vitamin B2, 8.5 times more Vitamin B9, 13.7 times more Vitamin C, 5.2 times more Vitamin E and 1014 times more Vitamin K than Ginger Root.
• While 5 oz of Raw Ginger Root contain 1.6 times more Vitamin B3 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Ginger Root provide similar amounts of Vitamin B5 and Vitamin B6 per five ounces.
• 5 ounces of Ginger Root have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Frozen Broccoli Spears as well as Raw Ginger Root have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Frozen Broccoli Spears have 2.6 times more Calcium, 1.7 times more Phosphorus and 2.7 times more Selenium than Ginger Root.
• While 5 oz of Raw Ginger Root contain 6.3 times more Copper, 2.7 times more Magnesium and 1.7 times more Potassium than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Ginger Root contain similar levels of Iron, Manganese, Zinc and Water per five ounces.
• 5 ounces of Ginger Root lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Broccoli Spears have 3.7 times more Omega 3, 1.5 times more Fiber and 1.7 times more Protein than Ginger Root.
• While 5 oz of Raw Ginger Root contain 2.8 times more Energy and 3.3 times more Carbohydrate than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Ginger Root offer comparable quantities of Sugars per five ounces.
• 5 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy
• Both Frozen Broccoli Spears as well as Raw Ginger Root provide inadequate amounts of Omega 6 in five ounces.