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

Macros Ratio

	Protein	Fat	Carbs
Ground Ginger	10%	11%	79%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Ground Ginger	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	16.4% 475kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	11.5% 3.7g	0.08% 0.026g	32g per day for Men 19-50 years
Omega 3	19.8% 0.32g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	5.9% 1g	0.11% 0.018g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78% 102g	5.83% 7.6g	130g per day for Men 19-50 years
Sugars	6.63% 4.8g	2.87% 2.1g	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	3.5% 2.52g	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	% 1.73g	NA	g per day for Men 19-50 years
Sucrose	% 0.28g	NA	g per day for Men 19-50 years
Fiber	52.6% 20g	11% 4.25g	38g per day for Men 19-50 years
Protein	22.7% 12.7g	7.85% 4.4g	56g per day for Men 19-50 years

Vitamins

	Ground Ginger	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	8.03% 72.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.43% 0.065mg	6.5% 0.078mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	8.83% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	85.2% 13.6mg	4.06% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.5% 0.68mg	7.77% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	68.3% 0.89mg	14% 0.18mg	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	4.6% 18.4μg	20% 79.4μg	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	1.1% 0.99mg	63% 57mg	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	0% 0mg	12.5% 1.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.94% 1.13μg	104% 125μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Ginger	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	16% 162mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	75.6% 0.68mg	5.35% 0.048mg	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	351% 28mg	11% 0.86mg	8mg per day for Men 19-50 years
Magnesium	72.2% 303mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	2052% 47.2mg	13.7% 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	34% 238mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	55% 1871mg	5.92% 201mg	3400mg per day for Men 19-50 years
Selenium	144% 79μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	2.55% 38.3mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	47% 5.16mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	0.38% 14g	3.48% 129g	3700g per day for Men 19-50 years

Nutrient Comparison: Ground Ginger VS Cooked Chopped Frozen Broccoli per 5 oz

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

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

• 5 ounces of Ground Ginger have 2.1 times more Vitamin B2, 21 times more Vitamin B3, 1.7 times more Vitamin B5 and 4.8 times more Vitamin B6 than Cooked Chopped Frozen Broccoli.
• While 5 oz of Boiled Chopped Frozen Broccoli contain 25.5 times more Vitamin A, 4.3 times more Vitamin B9, 57.3 times more Vitamin C, more Vitamin E and 110.1 times more Vitamin K than Ground Ginger Spices.
• Both Ground Ginger and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Ground Ginger have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Ground Ginger Spices as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Ground Ginger have 3.5 times more Calcium, 14.1 times more Copper, 32.5 times more Iron, 16.5 times more Magnesium, 149.3 times more Manganese, 3.4 times more Phosphorus, 9.3 times more Potassium, 79.7 times more Selenium and 13 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 5 oz of Boiled Chopped Frozen Broccoli contain 9.1 times more Water than Ground Ginger Spices.
• 5 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Ground Ginger have 12 times more Energy, 35.3 times more Fat, 144.4 times more Saturated Fat, 5.3 times more Omega 3, 54.3 times more Omega 6, 13.4 times more Carbohydrate, 2.3 times more Sugars, 4.7 times more Fiber and 2.9 times more Protein than Cooked Chopped Frozen Broccoli.
• 5 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6