Comparing Nutrients in 14 ounces Pickled Cabbage, Japanese Style VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Pickled Cabbage, Japanese Style	21%	3%	76%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Pickled Cabbage, Japanese Style	Boiled Broccoli	Recommended Dietary Allowance
Energy	4.1% 119kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	1.68% 1.63g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	6.2% 0.099g	29.5% 0.47g	1.6g per day for Men 19-50 years
Omega 6	0.44% 0.075g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.3% 22.5g	22% 28.5g	130g per day for Men 19-50 years
Sugars	7.1% 5.16g	7.6% 5.5g	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	4.05% 2.94g	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	% 1.94g	g per day for Men 19-50 years
Sucrose	NA	% 0.32g	g per day for Men 19-50 years
Fiber	32.4% 12.3g	34.5% 13g	38g per day for Men 19-50 years
Protein	11.3% 6.35g	17% 9.45g	56g per day for Men 19-50 years

Vitamins

	Pickled Cabbage, Japanese Style	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	3.97% 35.7μg	34% 306μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.47% 0.71mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	49% 2.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	61% 0.79mg	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	41.7% 167μg	107% 429μg	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	3.1% 2.78mg	286% 258mg	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	3.18% 0.48mg	38.4% 5.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	416% 500μg	467% 560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pickled Cabbage, Japanese Style	Boiled Broccoli	Recommended Dietary Allowance
Calcium	19% 191mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	11% 0.099mg	27% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.4% 16μg	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	24.3% 1.94mg	33.2% 2.66mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	41% 0.94mg	33.5% 0.77mg	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	24.4% 171mg	38% 266mg	700mg per day for Men 19-50 years
Potassium	100% 3385mg	34.2% 1163mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	73.3% 1099mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	9.8% 363g	9.57% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Pickled Cabbage, Japanese Style vs Boiled Broccoli:

• Boiled and Drained Broccoli contains 8.6 times more Vitamin A, more Vitamin B1, 3.1 times more Vitamin B2, 3.1 times more Vitamin B3, 3 times more Vitamin B5, 2 times more Vitamin B6, 2.6 times more Vitamin B9, 92.7 times more Vitamin C and 12.1 times more Vitamin E than Pickled Fresh Japanese Style Cabbage.
• Both Pickled Fresh Japanese Style Cabbage and Boiled and Drained Broccoli have similar amounts of Vitamin K per 14 oz.
• Both Pickled Fresh Japanese Style Cabbage as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Pickled Cabbage, Japanese Style vs Boiled Broccoli:

• Pickled Fresh Japanese Style Cabbage has 1.2 times more Manganese, 2.9 times more Potassium and 6.8 times more Sodium than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.4 times more Copper, 1.4 times more Iron, 1.8 times more Magnesium, 1.6 times more Phosphorus, 1.6 times more Selenium and 2.3 times more Zinc than Pickled Fresh Japanese Style Cabbage.
• Both Pickled Fresh Japanese Style Cabbage and Boiled and Drained Broccoli have similar amounts of Calcium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Broccoli contains 4.8 times more Omega 3, 1.3 times more Carbohydrate and 1.5 times more Protein than Pickled Fresh Japanese Style Cabbage.
• Both Pickled Fresh Japanese Style Cabbage and Boiled and Drained Broccoli have similar amounts of Energy, Sugars and Fiber per 14 oz.
• Both Pickled Fresh Japanese Style Cabbage as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.