Comparing Nutrients in 1 kilogram Frozen Broccoli Spears VS Pickled Cabbage, Japanese Style

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Pickled Cabbage, Japanese Style	21%	3%	76%

Macro Nutrients

	Frozen Broccoli Spears	Pickled Cabbage, Japanese Style	Recommended Dietary Allowance
Energy	10% 290kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	1.63% 0.52g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	78% 1.25g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	2.18% 0.37g	1.1% 0.19g	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	43.6% 56.7g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	18% 13g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	79% 30g	81.6% 31g	38g per day for Men 19-50 years
Protein	54.6% 30.6g	28.6% 16g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Pickled Cabbage, Japanese Style	Recommended Dietary Allowance
Vitamin A	63.3% 570μg	10% 90μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.7% 1.14mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.62mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.4% 2.42mg	40.4% 2.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	77% 1mg	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	235% 940μg	105% 420μg	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	759% 683mg	7.78% 7mg	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	90% 13.5mg	8% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	845% 1014μg	1049% 1259μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Pickled Cabbage, Japanese Style	Recommended Dietary Allowance
Calcium	41% 410mg	48% 480mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	27.8% 0.25mg	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	90% 7.2mg	61.3% 4.9mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	111% 2.56mg	103% 2.38mg	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	84.3% 590mg	61.4% 430mg	700mg per day for Men 19-50 years
Potassium	73.5% 2500mg	251% 8530mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	11.3% 170mg	185% 2770mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	18% 2mg	11mg per day for Men 19-50 years
Water	24.5% 906g	24.7% 914g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Pickled Cabbage, Japanese Style per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Broccoli Spears versus 1 kg of Pickled Cabbage, Japanese Style to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Frozen Broccoli Spears vs Pickled Cabbage, Japanese Style:

• 1 kilogram of Frozen Broccoli Spears has 6.3 times more Vitamin A, more Vitamin B1, 2.9 times more Vitamin B2, 2.6 times more Vitamin B3, 1.8 times more Vitamin B6, 2.2 times more Vitamin B9, 97.6 times more Vitamin C and 11.3 times more Vitamin E than Pickled Cabbage, Japanese Style.
• Both Frozen Broccoli Spears and Pickled Cabbage, Japanese Style provide similar amounts of Vitamin B5 and Vitamin K per one kilogram.
• 1 kilogram of Pickled Cabbage, Japanese Style have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin C and Vitamin E
• Both Frozen Broccoli Spears as well as Pickled Fresh Japanese Style Cabbage have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Frozen Broccoli Spears vs Pickled Cabbage, Japanese Style:

• 1 kilogram of Frozen Broccoli Spears has 1.4 times more Copper, 1.5 times more Iron, 1.3 times more Magnesium, 1.4 times more Phosphorus, 1.9 times more Selenium and 1.7 times more Zinc than Pickled Cabbage, Japanese Style.
• While 1 kg of Pickled Fresh Japanese Style Cabbage contains 3.4 times more Potassium and 16.3 times more Sodium than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Pickled Cabbage, Japanese Style contain similar levels of Calcium, Manganese and Water per one kilogram.
• 1 kilogram of Pickled Cabbage, Japanese Style lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Broccoli Spears has 5 times more Omega 3 and 1.9 times more Protein than Pickled Cabbage, Japanese Style.
• Both Frozen Broccoli Spears and Pickled Cabbage, Japanese Style offer comparable quantities of Carbohydrate and Fiber per one kilogram.
• 1 kilogram of Pickled Cabbage, Japanese Style provide inadequate amounts of Omega 3
• Both Frozen Broccoli Spears as well as Pickled Fresh Japanese Style Cabbage provide inadequate amounts of Energy and Omega 6 in one kilogram.