Comparing Nutrients in 14 ounces Boiled Savoy Cabbage VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Boiled Savoy Cabbage	24%	3%	73%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Boiled Savoy Cabbage	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	3.3% 95kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	0.55% 0.17g	32g per day for Men 19-50 years
Omega 3	5.7% 0.091g	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.5% 21.5g	14.6% 19g	130g per day for Men 19-50 years
Sugars	NA	7.4% 5.36g	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	4.54% 3.3g	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	% 2.98g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	29.2% 11g	31.3% 12g	38g per day for Men 19-50 years
Protein	12.8% 7.14g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Boiled Savoy Cabbage	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	19.4% 175μg	23% 206μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.2mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	29.3% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.6% 0.095mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.4% 0.6mg	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	45.6% 183μg	66.5% 266μg	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	75% 67.5mg	249% 224mg	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	NA	32.3% 4.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	268% 322μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Savoy Cabbage	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	12% 119mg	22.2% 222mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	16.8% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	19% 1.5mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	26.2% 0.6mg	50.7% 1.17mg	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	18.7% 131mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	24.7% 841mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	20.2% 11μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	9.87% 365g	9.8% 363g	3700g per day for Men 19-50 years

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

• Frozen Chopped Broccoli, Unprepared contains 4.8 times more Vitamin B2, 19.6 times more Vitamin B3, 1.8 times more Vitamin B5, 1.5 times more Vitamin B9 and 3.3 times more Vitamin C than Boiled and Drained Savoy Cabbage.
• Both Boiled and Drained Savoy Cabbage and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin A, Vitamin B1 and Vitamin B6 per 14 oz.
• Both Boiled and Drained Savoy Cabbage as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Boiled and Drained Savoy Cabbage has 1.4 times more Copper and 1.3 times more Magnesium than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.9 times more Calcium, 2.1 times more Iron, 1.9 times more Manganese, 1.5 times more Phosphorus, 4 times more Selenium and 2.1 times more Zinc than Boiled and Drained Savoy Cabbage.
• Both Boiled and Drained Savoy Cabbage and Frozen Chopped Broccoli, Unprepared have similar amounts of Potassium, Sodium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Frozen Chopped Broccoli, Unprepared contains 4.6 times more Omega 3 and 1.6 times more Protein than Boiled and Drained Savoy Cabbage.
• Both Boiled and Drained Savoy Cabbage and Frozen Chopped Broccoli, Unprepared have similar amounts of Carbohydrate and Fiber per 14 oz.
• Both Boiled and Drained Savoy Cabbage as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.