Comparing Nutrients in 1 pound Frozen Chopped Broccoli VS Red Cabbage

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Red Cabbage	16%	4%	80%

Macro Nutrients

	Frozen Chopped Broccoli	Red Cabbage	Recommended Dietary Allowance
Energy	4.07% 118kcal	4.85% 141kcal	2900kcal per day for Men 19-50 years
Fat	1.36% 1.3g	0.75% 0.73g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	0.3% 0.095g	32g per day for Men 19-50 years
Omega 3	29.8% 0.48g	12.8% 0.2g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	0.91% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.7% 21.7g	25.7% 33.4g	130g per day for Men 19-50 years
Sugars	8.45% 6.12g	24% 17.4g	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	5.2% 3.76g	9.26% 6.7g	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	% 3.4g	% 7.9g	g per day for Men 19-50 years
Sucrose	NA	% 2.72g	g per day for Men 19-50 years
Fiber	36% 13.6g	25% 9.53g	38g per day for Men 19-50 years
Protein	22.8% 12.7g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Red Cabbage	Recommended Dietary Allowance
Vitamin A	26.2% 236μg	28.2% 254μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.5% 0.44mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.13mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.3% 1.27mg	13.3% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	73% 0.95mg	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	76% 304μg	20.4% 81.6μg	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	284% 256mg	287% 259mg	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	37% 5.53mg	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	307% 368μg	144% 173μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Red Cabbage	Recommended Dietary Allowance
Calcium	25.4% 254mg	20.4% 204mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	8.57% 0.077mg	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	46% 3.67mg	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	48% 1.1mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	60.6% 27.3μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	32.4% 227mg	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	28.3% 962mg	32.4% 1102mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	7.26% 109mg	8.16% 122mg	1500mg per day for Men 19-50 years
Zinc	19.8% 2.18mg	9.07% 1mg	11mg per day for Men 19-50 years
Water	11.2% 415g	11% 410g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Frozen Chopped Broccoli has 1.4 times more Vitamin B2, 1.9 times more Vitamin B5, 3.7 times more Vitamin B9, 11.1 times more Vitamin E and 2.1 times more Vitamin K than Red Cabbage.
• While 1 lb of Raw Red Cabbage contains 1.6 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Red Cabbage provide similar amounts of Vitamin A, Vitamin B1, Vitamin B3 and Vitamin C per one pound.
• 1 pound of Red Cabbage have insufficient amounts of Vitamin E
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Red Cabbage have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Frozen Chopped Broccoli has 1.2 times more Calcium, 2.2 times more Copper, 1.2 times more Manganese, 1.7 times more Phosphorus, 4.7 times more Selenium and 2.2 times more Zinc than Red Cabbage.
• Both Frozen Chopped Broccoli and Red Cabbage contain similar levels of Iron, Magnesium, Potassium and Water per one pound.
• 1 pound of Red Cabbage lack sufficient amounts of Copper and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Chopped Broccoli has 2.3 times more Omega 3, 1.4 times more Fiber and 2 times more Protein than Red Cabbage.
• While 1 lb of Raw Red Cabbage contains 1.5 times more Carbohydrate, 2.8 times more Sugars and 1.8 times more Fructose than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Red Cabbage provide inadequate amounts of Energy and Omega 6 in one pound.