Comparing Nutrients in 7 ounces Ginger Root VS Boiled Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Ginger Root	9%	8%	83%
Boiled Brussels Sprouts	24%	10%	66%

Macro Nutrients

	Ginger Root	Boiled Brussels Sprouts	Recommended Dietary Allowance
Energy	5.47% 159kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	1.53% 1.5g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	1.26% 0.4g	0.63% 0.2g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	21.5% 0.34g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	0.92% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35.3g	11% 14g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	4.76% 3.45g	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	10.4% 3.97g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	9.04% 5.06g	56g per day for Men 19-50 years

Vitamins

	Ginger Root	Boiled Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.6% 77.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.13% 0.05mg	17.7% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.2% 0.067mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.3% 1.5mg	7.53% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.06% 0.4mg	10% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	27% 0.35mg	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	5.46% 22μg	29.8% 119μg	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	11% 9.92mg	137% 123mg	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	3.44% 0.52mg	5.7% 0.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	232% 278μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ginger Root	Boiled Brussels Sprouts	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	18.3% 0.16mg	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	29.8% 2.4mg	8mg per day for Men 19-50 years
Magnesium	20.3% 85.3mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	19.8% 0.45mg	19.6% 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	9.64% 67.5mg	16% 111mg	700mg per day for Men 19-50 years
Potassium	24.2% 824mg	18.5% 629mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	5.4% 2.98μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.8mg	2.78% 41.7mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	5.95% 0.65mg	11mg per day for Men 19-50 years
Water	4.23% 157g	4.77% 176g	3700g per day for Men 19-50 years

Nutrient Comparison: Ginger Root VS Boiled Brussels Sprouts per 7 oz

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

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

• 7 ounces of Ginger Root have 1.2 times more Vitamin B3 than Boiled Brussels Sprouts.
• While 7 oz of Boiled and Drained Brussels Sprouts contain more Vitamin A, 4.3 times more Vitamin B1, 2.4 times more Vitamin B2, 5.5 times more Vitamin B9, 12.4 times more Vitamin C, 1.7 times more Vitamin E and 1403 times more Vitamin K than Raw Ginger Root.
• Both Ginger Root and Boiled Brussels Sprouts provide similar amounts of Vitamin B5 and Vitamin B6 per seven ounces.
• 7 ounces of Ginger Root have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Ginger Root as well as Boiled and Drained Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Ginger Root vs Boiled Brussels Sprouts:

• 7 ounces of Ginger Root have 2.7 times more Copper, 2.2 times more Magnesium and 1.3 times more Potassium than Boiled Brussels Sprouts.
• While 7 oz of Boiled and Drained Brussels Sprouts contain 2.3 times more Calcium, 2 times more Iron, 1.6 times more Phosphorus and 2.1 times more Selenium than Raw Ginger Root.
• Both Ginger Root and Boiled Brussels Sprouts contain similar levels of Manganese, Zinc and Water per seven ounces.
• 7 ounces of Ginger Root lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Ginger Root have 2.2 times more Energy and 2.5 times more Carbohydrate than Boiled Brussels Sprouts.
• While 7 oz of Boiled and Drained Brussels Sprouts contain 5.1 times more Omega 3, 1.3 times more Fiber and 1.4 times more Protein than Raw Ginger Root.
• Both Ginger Root and Boiled Brussels Sprouts offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Boiled Brussels Sprouts provide inadequate amounts of Energy
• Both Raw Ginger Root as well as Boiled and Drained Brussels Sprouts provide inadequate amounts of Omega 6 in seven ounces.