Comparing Nutrients in 5 ounces Ginger Root VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Ginger Root	9%	8%	83%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Ginger Root	Boiled Broccoli	Recommended Dietary Allowance
Energy	3.9% 113kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.06g	0.6% 0.58g	97g per day for Men 19-50 years
Saturated Fat	0.9% 0.29g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	3% 0.048g	10.5% 0.17g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	0.43% 0.072g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.4% 25g	7.83% 10g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	2.7% 1.97g	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	1.45% 1.05g	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	% 0.69g	g per day for Men 19-50 years
Sucrose	NA	% 0.11g	g per day for Men 19-50 years
Fiber	7.46% 2.83g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	6.02% 3.37g	56g per day for Men 19-50 years

Vitamins

	Ginger Root	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	12% 109μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.95% 0.035mg	7.44% 0.089mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.7% 0.048mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.64% 1.06mg	4.9% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.75% 0.29mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.4% 0.23mg	22% 0.28mg	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	3.9% 15.6μg	38.3% 153μg	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	7.87% 7.1mg	102% 92mg	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	2.46% 0.37mg	13.7% 2.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.12% 0.14μg	167% 200μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ginger Root	Boiled Broccoli	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	35.6% 0.32mg	9.6% 0.086mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.14% 5.67μg	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	10.6% 0.85mg	12% 0.95mg	8mg per day for Men 19-50 years
Magnesium	14.5% 61mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	12% 0.27mg	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	6.9% 48mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	17.3% 588mg	12.2% 415mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	1.23% 18.4mg	3.87% 58mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	5.8% 0.64mg	11mg per day for Men 19-50 years
Water	3.02% 112g	3.4% 127g	3700g per day for Men 19-50 years

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

• Raw Ginger Root has 1.4 times more Vitamin B3 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Vitamin A, 2.5 times more Vitamin B1, 3.6 times more Vitamin B2, 3 times more Vitamin B5, 1.3 times more Vitamin B6, 9.8 times more Vitamin B9, 13 times more Vitamin C, 5.6 times more Vitamin E and 1411 times more Vitamin K than Raw Ginger Root.
• Both Raw Ginger Root as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Ginger Root vs Boiled Broccoli:

• Raw Ginger Root has 3.7 times more Copper, 2 times more Magnesium and 1.4 times more Potassium than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.5 times more Calcium, 2 times more Phosphorus, 2.3 times more Selenium, 3.2 times more Sodium and 1.3 times more Zinc than Raw Ginger Root.
• Both Raw Ginger Root and Boiled and Drained Broccoli have similar amounts of Iron, Manganese and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Ginger Root has 2.3 times more Energy, 2.5 times more Carbohydrate and 1.2 times more Sugars than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 3.5 times more Omega 3, 1.7 times more Fiber and 1.3 times more Protein than Raw Ginger Root.
• Both Raw Ginger Root as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.