Comparing Nutrients in 14 ounces Cooked Chopped Frozen Broccoli VS Cabbage

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Cabbage	18%	3%	79%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Cabbage	Recommended Dietary Allowance
Energy	3.83% 111kcal	3.42% 99kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.42% 0.13g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.052g	0.4% 0.067g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.3% 21.2g	17.7% 23g	130g per day for Men 19-50 years
Sugars	8.05% 5.83g	17.5% 12.7g	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	7.94% 5.75g	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	% 6.63g	g per day for Men 19-50 years
Sucrose	NA	% 0.32g	g per day for Men 19-50 years
Fiber	31.3% 12g	26% 9.92g	38g per day for Men 19-50 years
Protein	22% 12.3g	9.07% 5.1g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Cabbage	Recommended Dietary Allowance
Vitamin A	22.5% 202μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.7% 0.32mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.8mg	5.8% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	17% 0.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	38% 0.49mg	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	55.6% 222μg	42.7% 171μg	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	177% 159mg	161% 145mg	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	35% 5.24mg	3.97% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	291% 350μg	251% 302μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Cabbage	Recommended Dietary Allowance
Calcium	13% 131mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	8.38% 0.075mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.099% 3.97μg	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	30.3% 2.42mg	23.3% 1.87mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	38.5% 0.89mg	27.6% 0.64mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	61.2% 27.5μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	27.8% 194mg	14.7% 103mg	700mg per day for Men 19-50 years
Potassium	16.6% 564mg	20% 675mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	4.76% 71.4mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	9.73% 360g	9.9% 366g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Cabbage per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Chopped Frozen Broccoli versus 14 oz of Cabbage to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cooked Chopped Frozen Broccoli vs Cabbage:

• 14 ounces of Cooked Chopped Frozen Broccoli have 10.2 times more Vitamin A, 2 times more Vitamin B2, 2 times more Vitamin B3, 1.3 times more Vitamin B5, 1.3 times more Vitamin B9 and 8.8 times more Vitamin E than Cabbage.
• Both Cooked Chopped Frozen Broccoli and Cabbage provide similar amounts of Vitamin B1, Vitamin B6, Vitamin C and Vitamin K per 14 ounces.
• 14 ounces of Cabbage have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin E
• Both Boiled Chopped Frozen Broccoli as well as Raw Cabbage have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cooked Chopped Frozen Broccoli vs Cabbage:

• 14 ounces of Cooked Chopped Frozen Broccoli have 1.8 times more Copper, 1.3 times more Iron, 1.4 times more Manganese, 1.9 times more Phosphorus and 1.6 times more Zinc than Cabbage.
• Both Cooked Chopped Frozen Broccoli and Cabbage contain similar levels of Calcium, Magnesium, Potassium and Water per 14 ounces.
• 14 ounces of Cabbage lack sufficient amounts of Zinc
• Both Boiled Chopped Frozen Broccoli as well as Raw Cabbage lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cooked Chopped Frozen Broccoli have more Omega 3 and 2.4 times more Protein than Cabbage.
• While 14 oz of Raw Cabbage contain 2.2 times more Sugars than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Cabbage offer comparable quantities of Carbohydrate and Fiber per 14 ounces.
• 14 ounces of Cabbage provide inadequate amounts of Omega 3
• Both Boiled Chopped Frozen Broccoli as well as Raw Cabbage provide inadequate amounts of Energy and Omega 6 in 14 ounces.