Comparing Nutrients in 100 calories Cabbage VS Boiled Spears Frozen Broccoli

Weight per 100 calories

• Cabbage: 400g
• Boiled Spears Frozen Broccoli: 357g

Both foods have similar energy densities which is very low in comparison to other foods.

Discover which food has more nutrients per 100 calories - Cabbage or Boiled Spears Frozen Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Cabbage	18%	3%	79%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Cabbage	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.41% 0.39g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	0% 0g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.4% 0.068g	0.27% 0.046g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23g	14.7% 19g	130g per day for Men 19-50 years
Sugars	17.7% 13g	7.24% 5.25g	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	8% 5.8g	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	% 6.68g	NA	g per day for Men 19-50 years
Sucrose	% 0.32g	NA	g per day for Men 19-50 years
Fiber	26.3% 10g	28% 10.7g	38g per day for Men 19-50 years
Protein	9.14% 5.12g	19.8% 11g	56g per day for Men 19-50 years

Vitamins

	Cabbage	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	20.2% 182μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.3% 0.24mg	16.4% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.3% 0.16mg	22.3% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.85% 0.94mg	10.2% 1.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	19.6% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38% 0.5mg	35.7% 0.46mg	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	43% 172μg	26.8% 107μg	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	163% 146mg	159% 143mg	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	4% 0.6mg	31.4% 4.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	253% 304μg	262% 315μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cabbage	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	16% 160mg	18.2% 182mg	1000mg per day for Men 19-50 years
Copper	8.44% 0.076mg	17% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	0.1% 4μg	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	23.5% 1.88mg	27.2% 2.18mg	8mg per day for Men 19-50 years
Magnesium	11.4% 48mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	28% 0.64mg	50.5% 1.16mg	2.3mg per day for Men 19-50 years
Molybdenum	61.7% 27.8μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	15% 104mg	28% 196mg	700mg per day for Men 19-50 years
Potassium	20% 680mg	19% 643mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	12.3% 6.8μg	55μg per day for Men 19-50 years
Sodium	4.8% 72mg	5.7% 85.7mg	1500mg per day for Men 19-50 years
Zinc	6.55% 0.72mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	9.97% 369g	8.76% 324g	3700g per day for Men 19-50 years

Cabbage VS Boiled Spears Frozen Broccoli Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cabbage or Boiled Spears Frozen Broccoli?

Lets compare vitamin content per 100 calories of Cabbage vs Boiled Spears Frozen Broccoli:

• 100 calories of Cabbage have 1.2 times more Vitamin B1 and 1.6 times more Vitamin B9 than Boiled Spears Frozen Broccoli.
• While 100 kcal of Boiled and Drained Spears Frozen Broccoli contain 9.1 times more Vitamin A, 1.8 times more Vitamin B2, 1.7 times more Vitamin B3 and 7.9 times more Vitamin E than Raw Cabbage.
• Both Cabbage and Boiled Spears Frozen Broccoli provide similar amounts of Vitamin B5, Vitamin B6, Vitamin C and Vitamin K per 100 calories.
• Both Raw Cabbage as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Cabbage vs Boiled Spears Frozen Broccoli:

• 100 kcal of Boiled and Drained Spears Frozen Broccoli contain 2 times more Copper, 1.5 times more Magnesium, 1.8 times more Manganese, 1.9 times more Phosphorus, 5.7 times more Selenium and 1.5 times more Zinc than Raw Cabbage.
• Both Cabbage and Boiled Spears Frozen Broccoli contain similar levels of Calcium, Iron, Potassium, Sodium and Water per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Cabbage have 1.2 times more Carbohydrate and 2.4 times more Sugars than Boiled Spears Frozen Broccoli.
• While 100 kcal of Boiled and Drained Spears Frozen Broccoli contain more Omega 3 and 2.2 times more Protein than Raw Cabbage.
• Both Cabbage and Boiled Spears Frozen Broccoli offer comparable quantities of Energy and Fiber per 100 calories.
• 100 calories of Cabbage provide inadequate amounts of Omega 3
• Both Raw Cabbage as well as Boiled and Drained Spears Frozen Broccoli provide inadequate amounts of Omega 6 in 100 calories.