Comparing Nutrients in 7 ounces Cooked Chopped Frozen Broccoli VS Ginger Root

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Ginger Root	9%	8%	83%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Ginger Root	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	1.53% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	1.26% 0.4g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	4.2% 0.067g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	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	8.17% 10.6g	27% 35.3g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	15.7% 5.95g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	11% 6.15g	6.45% 3.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Ginger Root	Recommended Dietary Allowance
Vitamin A	11.2% 101μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	4.13% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	5.2% 0.067mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	9.3% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	8.06% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	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	27.8% 111μg	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	88.4% 79.6mg	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	17.5% 2.6mg	3.44% 0.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	146% 175μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Ginger Root	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	50% 0.45mg	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	15% 1.2mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	20.3% 85.3mg	420mg per day for Men 19-50 years
Manganese	19.2% 0.44mg	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	14% 97mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	24.2% 824mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	1.7% 25.8mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	4.87% 180g	4.23% 157g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cooked Chopped Frozen Broccoli vs Ginger Root:

• Boiled Chopped Frozen Broccoli has more Vitamin A, 2.2 times more Vitamin B1, 2.4 times more Vitamin B2, 1.3 times more Vitamin B5, 5.1 times more Vitamin B9, 8 times more Vitamin C, 5.1 times more Vitamin E and 881 times more Vitamin K than Raw Ginger Root.
• While Raw Ginger Root contains 1.6 times more Vitamin B3 than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli and Raw Ginger Root have similar amounts of Vitamin B6 per 7 oz.
• Both Boiled Chopped Frozen 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 Cooked Chopped Frozen Broccoli vs Ginger Root:

• Boiled Chopped Frozen Broccoli has 2.1 times more Calcium and 1.4 times more Phosphorus than Raw Ginger Root.
• While Raw Ginger Root contains 6.6 times more Copper, 3.3 times more Magnesium and 2.9 times more Potassium than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli and Raw Ginger Root have similar amounts of Iron, Manganese, Selenium, Zinc and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled Chopped Frozen Broccoli has 1.2 times more Omega 3, 1.5 times more Fiber and 1.7 times more Protein than Raw Ginger Root.
• While Raw Ginger Root contains 2.9 times more Energy and 3.3 times more Carbohydrate than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli and Raw Ginger Root have similar amounts of Sugars per 7 oz.
• Both Boiled Chopped Frozen Broccoli as well as Raw Ginger Root have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.