Comparing Nutrients in 7 ounces Broccoli VS Ground Ginger

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Ground Ginger	10%	11%	79%

Macro Nutrients

	Broccoli	Ground Ginger	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	23% 665kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.73g	8.67% 8.4g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	16% 5.16g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	27.7% 0.44g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	8.24% 1.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	109% 142g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	9.28% 6.73g	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	1.86% 1.35g	4.87% 3.53g	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	% 2.42g	g per day for Men 19-50 years
Sucrose	% 0.2g	% 0.4g	g per day for Men 19-50 years
Fiber	13.6% 5.16g	73.6% 28g	38g per day for Men 19-50 years
Protein	10% 5.6g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Ground Ginger	Recommended Dietary Allowance
Vitamin A	6.84% 61.5μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.93% 1.27mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.14mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	96% 1.24mg	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	31.3% 125μg	6.45% 25.8μg	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	197% 177mg	1.54% 1.4mg	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	10.3% 1.55mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 202μg	1.32% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Ground Ginger	Recommended Dietary Allowance
Calcium	9.33% 93mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	11% 0.097mg	106% 0.95mg	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	18% 1.45mg	491% 39.3mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	101% 425mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	2873% 66mg	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	18.7% 131mg	47.6% 333mg	700mg per day for Men 19-50 years
Potassium	18.4% 627mg	77% 2619mg	3400mg per day for Men 19-50 years
Selenium	9.02% 4.96μg	201% 111μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	3.57% 53.6mg	1500mg per day for Men 19-50 years
Zinc	7.4% 0.81mg	65.7% 7.22mg	11mg per day for Men 19-50 years
Water	4.8% 177g	0.53% 19.7g	3700g per day for Men 19-50 years

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

• Raw Broccoli has 15.5 times more Vitamin A, 1.5 times more Vitamin B1, 1.2 times more Vitamin B5, 4.8 times more Vitamin B9, 127.4 times more Vitamin C, more Vitamin E and 127 times more Vitamin K than Ground Ginger Spices.
• While Ground Ginger Spices contain 1.5 times more Vitamin B2, 15.1 times more Vitamin B3 and 3.6 times more Vitamin B6 than Raw Broccoli.
• Both Raw Broccoli as well as Ground Ginger Spices have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Broccoli vs Ground Ginger:

• Raw Broccoli has 1.2 times more Sodium and 9 times more Water than Ground Ginger Spices.
• While Ground Ginger Spices contain 2.4 times more Calcium, 9.8 times more Copper, 27.1 times more Iron, 10.2 times more Magnesium, 158.6 times more Manganese, 2.5 times more Phosphorus, 4.2 times more Potassium, 22.3 times more Selenium and 8.9 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 7 ounces:

• Ground Ginger Spices contain 9.9 times more Energy, 11.5 times more Fat, 22.8 times more Saturated Fat, 3.5 times more Omega 3, 14.4 times more Omega 6, 10.8 times more Carbohydrate, 2 times more Sugars, 2.6 times more Fructose, 5.4 times more Fiber and 3.2 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Ground Ginger Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.