Comparing Nutrients in 1 pound Boiled Broccoli VS Cabbage

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Cabbage	18%	3%	79%

Macro Nutrients

	Boiled Broccoli	Cabbage	Recommended Dietary Allowance
Energy	5.47% 159kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	33.7% 0.54g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.36% 0.23g	0.45% 0.077g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.6g	20.2% 26.3g	130g per day for Men 19-50 years
Sugars	8.7% 6.3g	20% 14.5g	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	4.63% 3.36g	9.07% 6.58g	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	% 2.22g	% 7.57g	g per day for Men 19-50 years
Sucrose	% 0.36g	% 0.36g	g per day for Men 19-50 years
Fiber	39.4% 15g	30% 11.3g	38g per day for Men 19-50 years
Protein	19.3% 10.8g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Cabbage	Recommended Dietary Allowance
Vitamin A	39% 349μg	2.5% 22.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	6.63% 1.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	19.2% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.8% 0.91mg	43.3% 0.56mg	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	122% 490μg	48.8% 195μg	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	327% 294mg	184% 166mg	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	44% 6.58mg	4.54% 0.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	533% 640μg	287% 345μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Cabbage	Recommended Dietary Allowance
Calcium	18% 181mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	9.58% 0.086mg	0.9mg per day for Men 19-50 years
Fluoride	0.45% 18μg	0.11% 4.54μg	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	38% 3.04mg	26.6% 2.13mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	38.3% 0.88mg	31.6% 0.73mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	70% 31.5μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	43.4% 304mg	17% 118mg	700mg per day for Men 19-50 years
Potassium	39% 1329mg	22.7% 771mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	12.4% 186mg	5.44% 81.6mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	7.42% 0.82mg	11mg per day for Men 19-50 years
Water	11% 405g	11.3% 418g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Broccoli vs Cabbage:

• Boiled and Drained Broccoli has 15.4 times more Vitamin A, 3.1 times more Vitamin B2, 2.4 times more Vitamin B3, 2.9 times more Vitamin B5, 1.6 times more Vitamin B6, 2.5 times more Vitamin B9, 1.8 times more Vitamin C, 9.7 times more Vitamin E and 1.9 times more Vitamin K than Raw Cabbage.
• Both Boiled and Drained Broccoli and Raw Cabbage have similar amounts of Vitamin B1 per 1 lb.
• Both Boiled and Drained Broccoli as well as Raw Cabbage have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Broccoli vs Cabbage:

• Boiled and Drained Broccoli has 3.2 times more Copper, 1.4 times more Iron, 1.8 times more Magnesium, 1.2 times more Manganese, 2.6 times more Phosphorus, 1.7 times more Potassium, 5.3 times more Selenium, 2.3 times more Sodium and 2.5 times more Zinc than Raw Cabbage.
• Both Boiled and Drained Broccoli and Raw Cabbage have similar amounts of Calcium and Water per 1 lb.
• Both Boiled and Drained Broccoli as well as Raw Cabbage have insufficient amounts of Fluoride in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Broccoli has 1.4 times more Energy, more Omega 3, 1.2 times more Carbohydrate, 1.3 times more Fiber and 1.9 times more Protein than Raw Cabbage.
• While Raw Cabbage contains 2.3 times more Sugars and 2 times more Fructose than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Raw Cabbage have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.