Comparing Nutrients in 100 grams Ginger Root VS Boiled Spears Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Ginger Root	9%	8%	83%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Ginger Root	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	2.76% 80kcal	0.97% 28kcal	2900kcal per day for Men 19-50 years
Fat	0.77% 0.75g	0.11% 0.11g	97g per day for Men 19-50 years
Saturated Fat	0.63% 0.2g	0.056% 0.018g	32g per day for Men 19-50 years
Omega 3	2.13% 0.034g	2.63% 0.042g	1.6g per day for Men 19-50 years
Omega 6	0.71% 0.12g	0.076% 0.013g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.7% 17.8g	4.12% 5.36g	130g per day for Men 19-50 years
Sugars	2.34% 1.7g	2.03% 1.47g	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	5.26% 2g	7.9% 3g	38g per day for Men 19-50 years
Protein	3.25% 1.82g	5.54% 3.1g	56g per day for Men 19-50 years

Vitamins

	Ginger Root	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.67% 51μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.1% 0.025mg	4.6% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.6% 0.034mg	6.23% 0.081mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.7% 0.75mg	2.86% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.06% 0.2mg	5.5% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.3% 0.16mg	10% 0.13mg	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	2.75% 11μg	7.5% 30μg	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	5.56% 5mg	44.6% 40mg	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	1.73% 0.26mg	8.8% 1.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.083% 0.1μg	73.4% 88μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ginger Root	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	1.6% 16mg	5.1% 51mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	4.78% 0.043mg	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	7.5% 0.6mg	7.63% 0.61mg	8mg per day for Men 19-50 years
Magnesium	10.2% 43mg	4.76% 20mg	420mg per day for Men 19-50 years
Manganese	9.96% 0.23mg	14% 0.33mg	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	4.86% 34mg	7.86% 55mg	700mg per day for Men 19-50 years
Potassium	12.2% 415mg	5.3% 180mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	3.45% 1.9μg	55μg per day for Men 19-50 years
Sodium	0.87% 13mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	2.73% 0.3mg	11mg per day for Men 19-50 years
Water	2.13% 79g	2.45% 91g	3700g per day for Men 19-50 years

Nutrient Comparison: Ginger Root VS Boiled Spears Frozen Broccoli per 100 g

Compare the macro and micronutrient content in 100 g of Ginger Root versus 100 g of Boiled Spears Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Ginger Root vs Boiled Spears Frozen Broccoli:

• 100 grams of Ginger Root have 1.6 times more Vitamin B3 and 1.2 times more Vitamin B6 than Boiled Spears Frozen Broccoli.
• While 100 g of Boiled and Drained Spears Frozen Broccoli contain more Vitamin A, 2.2 times more Vitamin B1, 2.4 times more Vitamin B2, 1.3 times more Vitamin B5, 2.7 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.
• 100 grams of Ginger Root have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Ginger Root as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Ginger Root vs Boiled Spears Frozen Broccoli:

• 100 grams of Ginger Root have 5.3 times more Copper, 2.2 times more Magnesium and 2.3 times more Potassium than Boiled Spears Frozen Broccoli.
• While 100 g of Boiled and Drained Spears Frozen Broccoli contain 3.2 times more Calcium, 1.4 times more Manganese, 1.6 times more Phosphorus and 2.7 times more Selenium than Raw Ginger Root.
• Both Ginger Root and Boiled Spears Frozen Broccoli contain similar levels of Iron, Zinc and Water per 100 grams.
• 100 grams of Ginger Root lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Ginger Root have 2.9 times more Energy and 3.3 times more Carbohydrate than Boiled Spears Frozen Broccoli.
• While 100 g of Boiled and Drained Spears Frozen Broccoli contain 1.5 times more Fiber and 1.7 times more Protein than Raw Ginger Root.
• Both Ginger Root and Boiled Spears Frozen Broccoli offer comparable quantities of Omega 3 and Sugars per 100 grams.
• 100 grams of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy
• Both Raw Ginger Root as well as Boiled and Drained Spears Frozen Broccoli provide inadequate amounts of Omega 6 in 100 grams.