Comparing Nutrients in 5 ounces Brussels Sprouts VS Ginger Root

Macros Ratio

	Protein	Fat	Carbs
Brussels Sprouts	26%	5%	69%
Ginger Root	9%	8%	83%

Macro Nutrients

	Brussels Sprouts	Ginger Root	Recommended Dietary Allowance
Energy	2.1% 61kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	1.1% 1.06g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.088g	0.9% 0.29g	32g per day for Men 19-50 years
Omega 3	8.77% 0.14g	3% 0.048g	1.6g per day for Men 19-50 years
Omega 6	0.38% 0.064g	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	9.76% 12.7g	19.4% 25g	130g per day for Men 19-50 years
Sugars	4.3% 3.1g	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	1.8% 1.3g	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	% 1.15g	NA	g per day for Men 19-50 years
Sucrose	% 0.65g	NA	g per day for Men 19-50 years
Fiber	14% 5.4g	7.46% 2.83g	38g per day for Men 19-50 years
Protein	8.56% 4.8g	4.6% 2.58g	56g per day for Men 19-50 years

Vitamins

	Brussels Sprouts	Ginger Root	Recommended Dietary Allowance
Vitamin A	6% 54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.4% 0.2mg	2.95% 0.035mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.8% 0.13mg	3.7% 0.048mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.6% 1.06mg	6.64% 1.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.76% 0.44mg	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	21.6% 86.5μg	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	134% 120mg	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	8.3% 1.25mg	2.46% 0.37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	209% 251μg	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brussels Sprouts	Ginger Root	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	11% 0.099mg	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	25% 2mg	10.6% 0.85mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	14.5% 61mg	420mg per day for Men 19-50 years
Manganese	20.8% 0.48mg	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	14% 98mg	6.9% 48mg	700mg per day for Men 19-50 years
Potassium	16.2% 551mg	17.3% 588mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	2.36% 35.4mg	1.23% 18.4mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	4.4% 0.48mg	11mg per day for Men 19-50 years
Water	3.3% 122g	3.02% 112g	3700g per day for Men 19-50 years

Nutrient Comparison: Brussels Sprouts VS Ginger Root per 5 oz

Compare the macro and micronutrient content in 5 oz of Brussels Sprouts 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 Brussels Sprouts vs Ginger Root:

• 5 ounces of Brussels Sprouts have more Vitamin A, 5.6 times more Vitamin B1, 2.6 times more Vitamin B2, 1.5 times more Vitamin B5, 1.4 times more Vitamin B6, 5.5 times more Vitamin B9, 17 times more Vitamin C, 3.4 times more Vitamin E and 1770 times more Vitamin K than Ginger Root.
• Both Brussels Sprouts and Ginger Root provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Ginger Root have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Brussels Sprouts as well as Raw Ginger Root have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Brussels Sprouts vs Ginger Root:

• 5 ounces of Brussels Sprouts have 2.6 times more Calcium, 2.3 times more Iron, 1.5 times more Manganese, 2 times more Phosphorus, 2.3 times more Selenium and 1.2 times more Zinc than Ginger Root.
• While 5 oz of Raw Ginger Root contain 3.2 times more Copper and 1.9 times more Magnesium than Raw Brussels Sprouts.
• Both Brussels Sprouts 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 Brussels Sprouts have 2.9 times more Omega 3, 1.3 times more Sugars, 1.9 times more Fiber and 1.9 times more Protein than Ginger Root.
• While 5 oz of Raw Ginger Root contain 1.9 times more Energy and 2 times more Carbohydrate than Raw Brussels Sprouts.
• 5 ounces of Brussels Sprouts provide inadequate amounts of Energy
• Both Raw Brussels Sprouts as well as Raw Ginger Root provide inadequate amounts of Omega 6 in five ounces.