Comparing Nutrients in 7 ounces Boiled Broccoli VS Ginger Root

Macros Ratio

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

Macro Nutrients

	Boiled Broccoli	Ginger Root	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.81g	1.53% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	1.26% 0.4g	32g per day for Men 19-50 years
Omega 3	14.8% 0.24g	4.2% 0.067g	1.6g per day for Men 19-50 years
Omega 6	0.6% 0.1g	1.4% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.2g	27% 35.3g	130g per day for Men 19-50 years
Sugars	3.8% 2.76g	4.65% 3.37g	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	2.03% 1.47g	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	% 0.97g	NA	g per day for Men 19-50 years
Sucrose	% 0.16g	NA	g per day for Men 19-50 years
Fiber	17.2% 6.55g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	8.43% 4.72g	6.45% 3.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Ginger Root	Recommended Dietary Allowance
Vitamin A	17% 153μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.4% 0.13mg	4.13% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.8% 0.24mg	5.2% 0.067mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.86% 1.1mg	9.3% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.4% 1.22mg	8.06% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	24.4% 0.32mg	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	53.6% 214μg	5.46% 22μg	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	143% 129mg	11% 9.92mg	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	19% 2.88mg	3.44% 0.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	233% 280μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Ginger Root	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	50% 0.45mg	0.9mg per day for Men 19-50 years
Fluoride	0.2% 7.94μg	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	16.6% 1.33mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	20.3% 85.3mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	19.8% 0.45mg	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	19% 133mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	17% 581mg	24.2% 824mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	5.42% 81.4mg	1.7% 25.8mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	4.8% 177g	4.23% 157g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Broccoli vs Ginger Root:

• Boiled and Drained Broccoli has 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.
• While Raw Ginger Root contains 1.4 times more Vitamin B3 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Raw Ginger Root have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled Broccoli vs Ginger Root:

• Boiled and Drained Broccoli has 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.
• While Raw Ginger Root contains 3.7 times more Copper, 2 times more Magnesium and 1.4 times more Potassium than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Raw Ginger Root have similar amounts of Iron, Manganese and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled and Drained Broccoli has 3.5 times more Omega 3, 1.7 times more Fiber and 1.3 times more Protein than Raw Ginger Root.
• While Raw Ginger Root contains 2.3 times more Energy and 2.5 times more Carbohydrate than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Raw Ginger Root have similar amounts of Sugars per 7 oz.
• Both Boiled and Drained Broccoli as well as Raw Ginger Root have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.