Comparing Nutrients in 7 ounces Broccoli Raab VS Ginger Root

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Ginger Root	9%	8%	83%

Macro Nutrients

	Broccoli Raab	Ginger Root	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	1.53% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	1.26% 0.4g	32g per day for Men 19-50 years
Omega 3	23.4% 0.38g	4.2% 0.067g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	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	4.35% 5.66g	27% 35.3g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	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	0.47% 0.34g	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	% 0.2g	NA	g per day for Men 19-50 years
Sucrose	% 0.22g	NA	g per day for Men 19-50 years
Fiber	14% 5.36g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	6.45% 3.6g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Ginger Root	Recommended Dietary Allowance
Vitamin A	29% 260μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	4.13% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	5.2% 0.067mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	9.3% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	8.06% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	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	41% 165μg	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	44.5% 40mg	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	21.4% 3.2mg	3.44% 0.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	370% 445μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Ginger Root	Recommended Dietary Allowance
Calcium	21.4% 214mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	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	53% 4.25mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	20.3% 85.3mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	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	20.7% 145mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	24.2% 824mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	1.7% 25.8mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	4.96% 184g	4.23% 157g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Ginger Root per 7 oz

Compare the macro and micronutrient content in 7 oz of Broccoli Raab versus 7 oz of Ginger Root to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Broccoli Raab have more Vitamin A, 6.5 times more Vitamin B1, 3.8 times more Vitamin B2, 1.6 times more Vitamin B3, 1.6 times more Vitamin B5, 7.5 times more Vitamin B9, 4 times more Vitamin C, 6.2 times more Vitamin E and 2240 times more Vitamin K than Ginger Root.
• Both Broccoli Raab and Ginger Root provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Ginger Root have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Broccoli Raab as well as Raw Ginger Root have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Broccoli Raab have 6.8 times more Calcium, 3.6 times more Iron, 1.7 times more Manganese, 2.1 times more Phosphorus, 2.5 times more Sodium and 2.3 times more Zinc than Ginger Root.
• While 7 oz of Raw Ginger Root contain 5.4 times more Copper, 2 times more Magnesium and 2.1 times more Potassium than Raw Broccoli Raab.
• Both Broccoli Raab and Ginger Root contain similar levels of Water per seven ounces.
• 7 ounces of Ginger Root lack sufficient amounts of Calcium
• Both Raw Broccoli Raab as well as Raw Ginger Root lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Broccoli Raab have 5.6 times more Omega 3, 1.4 times more Fiber and 1.7 times more Protein than Ginger Root.
• While 7 oz of Raw Ginger Root contain 3.6 times more Energy, 6.2 times more Carbohydrate and 4.5 times more Sugars than Raw Broccoli Raab.
• 7 ounces of Broccoli Raab provide inadequate amounts of Energy
• Both Raw Broccoli Raab as well as Raw Ginger Root provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Broccoli Raab VS Ginger Root

What are the health benefits of Broccoli Raab compared to Ginger Root?

Broccoli raab is a great source of vitamins A, C, and K, as well as iron and calcium. It also contains antioxidants and fiber, which can support digestive health and reduce inflammation. On the other hand, ginger root is known for its anti-inflammatory and digestive properties, helping with nausea and reducing muscle pain. Both are nutritious choices, but broccoli raab may be better for vitamin and mineral content, while ginger root is more focused on its anti-inflammatory benefits.

Can I lose weight easier by eating more Broccoli Raab or Ginger Root?

Both broccoli raab and ginger root can be beneficial for weight loss, but broccoli raab is lower in calories and higher in fiber, making it a more effective choice for weight loss. Including more broccoli raab in your diet can help you feel full and satisfied while consuming fewer calories, ultimately supporting weight loss efforts. Additionally, broccoli raab is a good source of vitamins, minerals, and antioxidants that can contribute to overall health and well-being.

Should I eat more Broccoli Raab or more Ginger Root to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming adequate protein sources. Broccoli raab is a good source of vitamins and minerals, but ginger root is not a significant source of protein. To support muscle growth, consider incorporating more protein-rich plant foods such as legumes, tofu, tempeh, nuts, and seeds into your diet.

What is the environmental impact of producing Broccoli Raab compared to Ginger Root?

Broccoli raab has a lower environmental impact compared to ginger root. Broccoli raab is a vegetable that can be grown locally in many regions, reducing the carbon footprint associated with transportation. Additionally, broccoli raab requires less water and resources to grow compared to ginger root, which is a tropical plant that typically requires more resources and energy to cultivate. Choosing locally grown broccoli raab can help reduce the environmental impact of your food choices.