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Comparing Nutrients in 100 calories Boiled BroccoliVS Ginger Root

Weight per 100 calories

Boiled Broccoli
286g
Ginger Root
125g

Raw Ginger Root has 2.3 times more energy per unit of mass than Boiled and Drained Broccoli, which is average in comparison to other foods. Boiled Broccoli having low energy density.

Which food has more nutrients per 100 calories - Boiled Broccoli or Ginger Root?

Macros Ratio

Protein Fat Carbs

Boiled Broccoli
23%
9%
68%
Ginger Root
9%
8%
83%
100 kcal ▼

Macro Nutrients

3.45%100kcal
Energy
3.45%100kcal
100 kcalvs100 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Vegetables rich in Energy
1.2%1.17g
Fat
0.97%0.94g
1.17 gvs0.94 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.71%0.23g
Saturated Fat
0.79%0.25g
0.23 gvs0.25 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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21.3%0.34g
Omega 3
2.66%0.043g
0.34 gvs0.043 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.86%0.15g
Omega 6
0.88%0.15g
0.15 gvs0.15 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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15.8%20.5g
Carbohydrate
17%22.2g
20.5 gvs22.2 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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5.48%3.97g
Sugars
2.93%2.13g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
3.97 gvs2.13 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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2.9%2.1g
Fructose
NA
≤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]
2.1 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%1.4g
Glucose
NA
1.4 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.23g
Sucrose
NA
0.23 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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25%9.43g
Fiber
6.58%2.5g
9.43 gvs2.5 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
12%6.8g
Protein
4.06%2.28g
6.8 gvs2.28 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

24.4%220μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
220 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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15%0.18mg
Vitamin B1
2.6%0.031mg
Thiamine
0.18 mgvs0.031 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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27%0.35mg
Vitamin B2
3.27%0.043mg
Riboflavin
0.35 mgvs0.043 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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9.88%1.58mg
Vitamin B3
5.86%0.94mg
Niacin, nicotinic acid, niacinamide
1.58 mgvs0.94 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
35%1.76mg
Vitamin B5
5.08%0.25mg
Pantothenic acid
1.76 mgvs0.25 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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44%0.57mg
Vitamin B6
15.4%0.2mg
Pyridoxine
0.57 mgvs0.2 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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77%309μg
Vitamin B9
3.44%13.8μg
Folates and Folic Acid
309 μgvs13.8 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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206%185mg
Vitamin C
6.94%6.25mg
Ascorbic acid
185 mgvs6.25 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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27.6%4.14mg
Vitamin E
2.17%0.33mg
Tocopherols and Tocotrienols
4.14 mgvs0.33 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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336%403μg
Vitamin K
0.1%0.13μg
Phytomenadione or phylloquinone
403 μgvs0.13 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

11.4%114mg
Calcium
2%20mg
114 mgvs20 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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19.4%0.17mg
Copper
31.4%0.28mg
0.17 mgvs0.28 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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0.29%11.4μg
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
11.4 μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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24%1.9mg
Iron
9.38%0.75mg
1.9 mgvs0.75 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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14.3%60mg
Magnesium
12.8%53.8mg
60 mgvs53.8 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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24%0.55mg
Manganese
12.4%0.29mg
0.55 mgvs0.29 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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27.3%191mg
Phosphorus
6.07%42.5mg
191 mgvs42.5 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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24.6%837mg
Potassium
15.3%519mg
837 mgvs519 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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8.3%4.57μg
Selenium
1.6%0.88μg
4.57 μgvs0.88 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
7.8%117mg
Sodium
1.1%16.3mg
117 mgvs16.3 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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11.7%1.3mg
Zinc
3.86%0.43mg
1.3 mgvs0.43 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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6.9%255g
Water
2.67%99g
255 gvs99 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Boiled Broccoli vs Ginger Root:
Comparing minerals per 100 calories for Boiled Broccoli vs Ginger Root:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal: