Comparing Nutrients in 1 kilogram Frozen Chopped Broccoli VS Boiled Cabbage

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Boiled Cabbage	18%	2%	80%

Macro Nutrients

	Frozen Chopped Broccoli	Boiled Cabbage	Recommended Dietary Allowance
Energy	8.97% 260kcal	7.93% 230kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	0.62% 0.6g	97g per day for Men 19-50 years
Saturated Fat	1.38% 0.44g	0% 0g	32g per day for Men 19-50 years
Omega 3	65.6% 1.05g	8.75% 0.14g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	0.53% 0.09g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.8% 47.8g	42.4% 55g	130g per day for Men 19-50 years
Sugars	18.6% 13.5g	38.5% 28g	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	11.4% 8.3g	16% 11.6g	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	% 7.5g	% 16g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	79% 30g	50% 19g	38g per day for Men 19-50 years
Protein	50% 28g	22.7% 12.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Boiled Cabbage	Recommended Dietary Allowance
Vitamin A	57.8% 520μg	4.44% 40μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	51% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	29.2% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.4% 4.7mg	15.5% 2.48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	34.8% 1.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	86% 1.12mg	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	168% 670μg	75% 300μg	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	627% 564mg	417% 375mg	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	81.3% 12mg	9.33% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	676% 811μg	906% 1087μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Boiled Cabbage	Recommended Dietary Allowance
Calcium	56% 560mg	48% 480mg	1000mg per day for Men 19-50 years
Copper	42.2% 0.38mg	19% 0.17mg	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	101% 8.1mg	21.3% 1.7mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	128% 2.94mg	89% 2.05mg	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	71.4% 500mg	47% 330mg	700mg per day for Men 19-50 years
Potassium	62.4% 2120mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	5.33% 80mg	1500mg per day for Men 19-50 years
Zinc	43.6% 4.8mg	18% 2mg	11mg per day for Men 19-50 years
Water	24.7% 915g	25% 926g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Frozen Chopped Broccoli has 13 times more Vitamin A, 2.5 times more Vitamin B2, 1.9 times more Vitamin B3, 1.6 times more Vitamin B5, 2.2 times more Vitamin B9, 1.5 times more Vitamin C and 8.7 times more Vitamin E than Boiled Cabbage.
• While 1 kg of Boiled and Drained Cabbage contains 1.3 times more Vitamin K than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Boiled Cabbage provide similar amounts of Vitamin B1 and Vitamin B6 per one kilogram.
• 1 kilogram of Boiled Cabbage have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin E
• Both Frozen Chopped Broccoli, Unprepared as well as Boiled and Drained Cabbage have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Frozen Chopped Broccoli has 2.2 times more Copper, 4.8 times more Iron, 1.4 times more Manganese, 1.5 times more Phosphorus, 4.7 times more Selenium and 2.4 times more Zinc than Boiled Cabbage.
• Both Frozen Chopped Broccoli and Boiled Cabbage contain similar levels of Calcium, Magnesium, Potassium and Water per one kilogram.
• 1 kilogram of Boiled Cabbage lack sufficient amounts of Copper, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Chopped Broccoli has 7.5 times more Omega 3, 1.6 times more Fiber and 2.2 times more Protein than Boiled Cabbage.
• While 1 kg of Boiled and Drained Cabbage contains 2.1 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Boiled Cabbage offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Boiled Cabbage provide inadequate amounts of Omega 3
• Both Frozen Chopped Broccoli, Unprepared as well as Boiled and Drained Cabbage provide inadequate amounts of Energy and Omega 6 in one kilogram.