Comparing Nutrients in 1 pound Cooked Chopped Frozen Broccoli VS Cabbage

Macros Ratio

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

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Cabbage	Recommended Dietary Allowance
Energy	4.38% 127kcal	3.9% 113kcal	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	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	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	18.7% 24.3g	20.2% 26.3g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	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	NA	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	NA	% 7.57g	g per day for Men 19-50 years
Sucrose	NA	% 0.36g	g per day for Men 19-50 years
Fiber	36% 13.6g	30% 11.3g	38g per day for Men 19-50 years
Protein	25% 14g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Cabbage	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	2.5% 22.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	23% 0.28mg	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	6.63% 1.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	19.2% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	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	63.5% 254μg	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	202% 182mg	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	40% 6mg	4.54% 0.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	287% 345μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Cabbage	Recommended Dietary Allowance
Calcium	15% 150mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	9.58% 0.086mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	34.6% 2.77mg	26.6% 2.13mg	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	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	31.8% 222mg	17% 118mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	22.7% 771mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	5.44% 81.6mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	7.42% 0.82mg	11mg per day for Men 19-50 years
Water	11% 411g	11.3% 418g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Cooked Chopped Frozen Broccoli has 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 Cabbage.
• Both Cooked Chopped Frozen Broccoli and Cabbage provide similar amounts of Vitamin B1, Vitamin B6, Vitamin C and Vitamin K per one pound.
• 1 pound of Cabbage have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin E
• Both Boiled Chopped Frozen Broccoli as well as Raw Cabbage have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Cooked Chopped Frozen Broccoli has 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 Cabbage.
• Both Cooked Chopped Frozen Broccoli and Cabbage contain similar levels of Calcium, Magnesium, Potassium and Water per one pound.
• 1 pound of Cabbage lack sufficient amounts of Zinc
• Both Boiled Chopped Frozen Broccoli as well as Raw Cabbage lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

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