Comparing Nutrients in 1 kilogram Red Cabbage VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Red Cabbage	16%	4%	80%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Red Cabbage	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	10.7% 310kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	1.65% 1.6g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.66% 0.21g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	28% 0.45g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	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	56.7% 73.7g	41% 53.5g	130g per day for Men 19-50 years
Sugars	53% 38.3g	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	20.4% 15g	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	% 17.4g	NA	g per day for Men 19-50 years
Sucrose	% 6g	NA	g per day for Men 19-50 years
Fiber	55.3% 21g	79% 30g	38g per day for Men 19-50 years
Protein	25.5% 14.3g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Red Cabbage	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	62.2% 560μg	56.7% 510μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.3% 0.64mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53% 0.69mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.18mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.4% 1.47mg	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	161% 2.1mg	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	45% 180μg	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	633% 570mg	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	7.33% 1.1mg	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	318% 382μg	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Cabbage	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	45% 450mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	37.8% 0.34mg	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	100% 8mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	106% 2.43mg	97% 2.23mg	2.3mg per day for Men 19-50 years
Molybdenum	134% 60μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	43% 300mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	71.5% 2430mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	18% 270mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	24.4% 904g	24.5% 907g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Red 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 Red Cabbage vs Cooked Chopped Frozen Broccoli:

• 1 kilogram of Red Cabbage has 1.6 times more Vitamin B6 and 1.4 times more Vitamin C than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains 1.9 times more Vitamin B5, 3.1 times more Vitamin B9, 12 times more Vitamin E and 2.3 times more Vitamin K than Raw Red Cabbage.
• Both Red Cabbage and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin A, Vitamin B1, Vitamin B2 and Vitamin B3 per one kilogram.
• 1 kilogram of Red Cabbage have insufficient amounts of Vitamin E
• Both Raw Red 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 Red Cabbage vs Cooked Chopped Frozen Broccoli:

• 1 kilogram of Red Cabbage has 1.4 times more Calcium, 1.3 times more Iron, 1.2 times more Magnesium and 1.7 times more Potassium than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains 2 times more Copper, 1.6 times more Phosphorus and 1.3 times more Zinc than Raw Red Cabbage.
• Both Red Cabbage and Cooked Chopped Frozen Broccoli contain similar levels of Manganese and Water per one kilogram.
• 1 kilogram of Red Cabbage lack sufficient amounts of Copper
• Both Raw Red 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 Red Cabbage has 1.4 times more Carbohydrate and 2.6 times more Sugars than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains 1.4 times more Fiber and 2.2 times more Protein than Raw Red Cabbage.
• Both Red Cabbage and Cooked Chopped Frozen Broccoli offer comparable quantities of Omega 3 per one kilogram.
• Both Raw Red Cabbage as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6 in one kilogram.