Comparing Nutrients in 5 ounces Cooked Broccoli Raab VS Ginger Root

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Ginger Root	9%	8%	83%

Macro Nutrients

	Cooked Broccoli Raab	Ginger Root	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.74g	1.1% 1.06g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.13g	0.9% 0.29g	32g per day for Men 19-50 years
Omega 3	18% 0.28g	3% 0.048g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	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	3.4% 4.42g	19.4% 25g	130g per day for Men 19-50 years
Sugars	1.2% 0.88g	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	0.47% 0.34g	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	% 0.33g	NA	g per day for Men 19-50 years
Sucrose	% 0.21g	NA	g per day for Men 19-50 years
Fiber	10.4% 3.97g	7.46% 2.83g	38g per day for Men 19-50 years
Protein	9.7% 5.43g	4.6% 2.58g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Ginger Root	Recommended Dietary Allowance
Vitamin A	35.8% 322μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	2.95% 0.035mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	3.7% 0.048mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.86mg	6.64% 1.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	5.75% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	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	25% 101μg	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	58.3% 52.4mg	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	24% 3.6mg	2.46% 0.37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	302% 363μg	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Ginger Root	Recommended Dietary Allowance
Calcium	16.7% 167mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	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	22.5% 1.8mg	10.6% 0.85mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	14.5% 61mg	420mg per day for Men 19-50 years
Manganese	23.4% 0.54mg	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	16.6% 116mg	6.9% 48mg	700mg per day for Men 19-50 years
Potassium	14.3% 486mg	17.3% 588mg	3400mg per day for Men 19-50 years
Selenium	3.35% 1.84μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	5.3% 79.4mg	1.23% 18.4mg	1500mg per day for Men 19-50 years
Zinc	6.96% 0.77mg	4.4% 0.48mg	11mg per day for Men 19-50 years
Water	3.5% 130g	3.02% 112g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Ginger Root per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Broccoli Raab 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 Cooked Broccoli Raab vs Ginger Root:

• 5 ounces of Cooked Broccoli Raab have more Vitamin A, 6.8 times more Vitamin B1, 4.1 times more Vitamin B2, 2.7 times more Vitamin B3, 2.2 times more Vitamin B5, 1.4 times more Vitamin B6, 6.5 times more Vitamin B9, 7.4 times more Vitamin C, 9.7 times more Vitamin E and 2560 times more Vitamin K than Ginger Root.
• 5 ounces of Ginger Root have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Cooked Broccoli Raab as well as Raw Ginger Root have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Cooked Broccoli Raab have 7.4 times more Calcium, 2.1 times more Iron, 1.7 times more Manganese, 2.4 times more Phosphorus, 1.9 times more Selenium, 4.3 times more Sodium and 1.6 times more Zinc than Ginger Root.
• While 5 oz of Raw Ginger Root contain 3 times more Copper and 1.6 times more Magnesium than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Ginger Root contain similar levels of Potassium 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 Cooked Broccoli Raab have 5.9 times more Omega 3, 1.4 times more Fiber and 2.1 times more Protein than Ginger Root.
• While 5 oz of Raw Ginger Root contain 3.2 times more Energy, 5.7 times more Carbohydrate and 2.7 times more Sugars than Cooked Broccoli Raab.
• 5 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy
• Both Cooked Broccoli Raab as well as Raw Ginger Root provide inadequate amounts of Omega 6 in five ounces.