Comparing Nutrients in 1 kilogram 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	9.66% 280kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.5g	44.6% 58g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	44% 32g	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	20% 14.5g	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	% 16.7g	g per day for Men 19-50 years
Sucrose	NA	% 0.8g	g per day for Men 19-50 years
Fiber	79% 30g	65.8% 25g	38g per day for Men 19-50 years
Protein	55.4% 31g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Cabbage	Recommended Dietary Allowance
Vitamin A	56.7% 510μg	5.56% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	51% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.3% 0.81mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.6mg	14.6% 2.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.74mg	42.4% 2.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	95% 1.24mg	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	140% 560μg	108% 430μg	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	446% 401mg	407% 366mg	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	88% 13mg	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	734% 881μg	633% 760μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Cabbage	Recommended Dietary Allowance
Calcium	33% 330mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	21% 0.19mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.25% 10μg	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	76.3% 6.1mg	58.8% 4.7mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	69.6% 1.6mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	154% 69.4μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	70% 490mg	37% 260mg	700mg per day for Men 19-50 years
Potassium	41.8% 1420mg	50% 1700mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	12% 180mg	1500mg per day for Men 19-50 years
Zinc	25.5% 2.8mg	16.4% 1.8mg	11mg per day for Men 19-50 years
Water	24.5% 907g	25% 922g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Cabbage per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Chopped Frozen Broccoli versus 1 kg of Cabbage to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Chopped Frozen Broccoli vs Cabbage:

• 1 kilogram of Cooked Chopped Frozen Broccoli has 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 one kilogram.
• 1 kilogram 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 one kilogram.

Comparing minerals per 1 kilogram for Cooked Chopped Frozen Broccoli vs Cabbage:

• 1 kilogram of Cooked Chopped Frozen Broccoli has 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 one kilogram.
• 1 kilogram of Cabbage lack sufficient amounts of Zinc
• Both Boiled Chopped Frozen Broccoli as well as Raw Cabbage lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Chopped Frozen Broccoli has more Omega 3 and 2.4 times more Protein than Cabbage.
• While 1 kg of Raw Cabbage contains 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 one kilogram.
• 1 kilogram 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 one kilogram.