Comparing Nutrients in 14 ounces Cabbage VS Cooked Chopped Frozen Broccoli

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

• 14 oz of Boiled Chopped Frozen Broccoli contain 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 Raw Cabbage.
• Both Cabbage and Cooked Chopped Frozen Broccoli 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 Raw Cabbage as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Cabbage have 1.2 times more Calcium than Cooked Chopped Frozen Broccoli.
• While 14 oz of Boiled Chopped Frozen Broccoli contain 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 Raw Cabbage.
• Both Cabbage and Cooked Chopped Frozen Broccoli contain similar levels of Magnesium, Potassium and Water per 14 ounces.
• 14 ounces of Cabbage lack sufficient amounts of Zinc
• Both Raw Cabbage as well as Boiled Chopped Frozen Broccoli lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

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