Comparing Nutrients in 1 pound Cooked Chopped Frozen Broccoli VS Pickled Cabbage, Japanese Style

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Pickled Cabbage, Japanese Style	21%	3%	76%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Pickled Cabbage, Japanese Style	Recommended Dietary Allowance
Energy	4.38% 127kcal	4.7% 136kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	0.18% 0.059g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	7.1% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	0.51% 0.086g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.3g	19.8% 25.7g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	8.13% 5.9g	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	36% 13.6g	37% 14g	38g per day for Men 19-50 years
Protein	25% 14g	13% 7.26g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Pickled Cabbage, Japanese Style	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	4.54% 41μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	5.1% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	18.3% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	35% 0.45mg	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	63.5% 254μg	47.6% 191μg	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	202% 182mg	3.53% 3.18mg	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	40% 6mg	3.63% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	476% 571μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Pickled Cabbage, Japanese Style	Recommended Dietary Allowance
Calcium	15% 150mg	21.8% 218mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	12.6% 0.11mg	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	34.6% 2.77mg	27.8% 2.22mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	47% 1.08mg	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	31.8% 222mg	28% 195mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	114% 3869mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	83.8% 1256mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	11% 411g	11.2% 415g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Pickled Cabbage, Japanese Style per 1 lb

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

Lets compare vitamin content per 1 pound of Cooked Chopped Frozen Broccoli vs Pickled Cabbage, Japanese Style:

• 1 pound of Cooked Chopped Frozen Broccoli has 5.7 times more Vitamin A, more Vitamin B1, 2 times more Vitamin B2, 2.5 times more Vitamin B3, 1.4 times more Vitamin B5, 1.3 times more Vitamin B6, 1.3 times more Vitamin B9, 57.3 times more Vitamin C and 11 times more Vitamin E than Pickled Cabbage, Japanese Style.
• While 1 lb of Pickled Fresh Japanese Style Cabbage contains 1.4 times more Vitamin K than Boiled Chopped Frozen Broccoli.
• 1 pound of Pickled Cabbage, Japanese Style have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin C and Vitamin E
• Both Boiled Chopped Frozen Broccoli as well as Pickled Fresh Japanese Style Cabbage have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Chopped Frozen Broccoli vs Pickled Cabbage, Japanese Style:

• 1 pound of Cooked Chopped Frozen Broccoli has 1.4 times more Copper, 1.2 times more Iron and 1.4 times more Zinc than Pickled Cabbage, Japanese Style.
• While 1 lb of Pickled Fresh Japanese Style Cabbage contains 1.5 times more Calcium, 6 times more Potassium and 25.2 times more Sodium than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Pickled Cabbage, Japanese Style contain similar levels of Magnesium, Manganese, Phosphorus and Water per one pound.
• 1 pound of Pickled Cabbage, Japanese Style lack sufficient amounts of Zinc
• Both Boiled Chopped Frozen Broccoli as well as Pickled Fresh Japanese Style Cabbage lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Chopped Frozen Broccoli has 1.7 times more Omega 3 and 1.9 times more Protein than Pickled Cabbage, Japanese Style.
• Both Cooked Chopped Frozen Broccoli and Pickled Cabbage, Japanese Style offer comparable quantities of Carbohydrate and Fiber per one pound.
• 1 pound of Pickled Cabbage, Japanese Style provide inadequate amounts of Omega 3
• Both Boiled Chopped Frozen Broccoli as well as Pickled Fresh Japanese Style Cabbage provide inadequate amounts of Energy and Omega 6 in one pound.