Comparing Nutrients in 1 kilogram Cabbage VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cabbage	18%	3%	79%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

• 1 kg of Boiled Chopped Frozen Broccoli contains 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 Raw Cabbage.
• Both Cabbage and Cooked Chopped Frozen Broccoli 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 Raw Cabbage as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Cabbage has 1.2 times more Calcium than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains 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 Raw Cabbage.
• Both Cabbage and Cooked Chopped Frozen Broccoli contain similar levels of Magnesium, Potassium and Water per one kilogram.
• 1 kilogram of Cabbage lack sufficient amounts of Zinc
• Both Raw Cabbage as well as Boiled Chopped Frozen Broccoli lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cabbage has 2.2 times more Sugars than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains more Omega 3 and 2.4 times more Protein than Raw Cabbage.
• Both Cabbage and Cooked Chopped Frozen Broccoli offer comparable quantities of Carbohydrate and Fiber per one kilogram.
• 1 kilogram of Cabbage provide inadequate amounts of Omega 3
• Both Raw Cabbage as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6 in one kilogram.