Comparing Nutrients in 1 kilogram Boiled Common Cabbage with Salt VS Frozen Chopped Broccoli

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

	Boiled Common Cabbage with Salt	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	48% 480mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	42.2% 0.38mg	0.9mg per day for Men 19-50 years
Fluoride	0.25% 10μg	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	21.3% 1.7mg	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	89% 2.05mg	128% 2.94mg	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	47% 330mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	57.6% 1960mg	62.4% 2120mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	170% 2550mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	43.6% 4.8mg	11mg per day for Men 19-50 years
Water	25% 926g	24.7% 915g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Boiled Common Cabbage with Salt has 1.3 times more Vitamin K than Frozen Chopped Broccoli.
• While 1 kg of Frozen Chopped Broccoli, Unprepared contains 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 and Drained Common Cabbage with Salt.
• Both Boiled Common Cabbage with Salt and Frozen Chopped Broccoli provide similar amounts of Vitamin B1 and Vitamin B6 per one kilogram.
• 1 kilogram of Boiled Common Cabbage with Salt have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin E
• Both Boiled and Drained Common Cabbage with Salt as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Boiled Common Cabbage with Salt has 10.6 times more Sodium than Frozen Chopped Broccoli.
• While 1 kg of Frozen Chopped Broccoli, Unprepared contains 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 and Drained Common Cabbage with Salt.
• Both Boiled Common Cabbage with Salt and Frozen Chopped Broccoli contain similar levels of Calcium, Magnesium, Potassium and Water per one kilogram.
• 1 kilogram of Boiled Common Cabbage with Salt lack sufficient amounts of Copper, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

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