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

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Pickled Cabbage, Japanese Style	21%	3%	76%

Macro Nutrients

	Frozen Broccoli Spears	Pickled Cabbage, Japanese Style	Recommended Dietary Allowance
Energy	4.54% 132kcal	4.7% 136kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0.18% 0.059g	32g per day for Men 19-50 years
Omega 3	35.4% 0.57g	7.1% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.99% 0.17g	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	24.8% 14g	13% 7.26g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Pickled Cabbage, Japanese Style	Recommended Dietary Allowance
Vitamin A	28.7% 259μg	4.54% 41μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.8% 0.52mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	5.1% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	18.3% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	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	107% 426μg	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	344% 310mg	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	41% 6.12mg	3.63% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	383% 460μg	476% 571μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Pickled Cabbage, Japanese Style	Recommended Dietary Allowance
Calcium	18.6% 186mg	21.8% 218mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	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	41% 3.27mg	27.8% 2.22mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	50.5% 1.16mg	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	38.2% 268mg	28% 195mg	700mg per day for Men 19-50 years
Potassium	33.4% 1134mg	114% 3869mg	3400mg per day for Men 19-50 years
Selenium	15.7% 8.6μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	5.14% 77mg	83.8% 1256mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	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: Frozen Broccoli Spears VS Pickled Cabbage, Japanese Style per 1 lb

Compare the macro and micronutrient content in 1 lb of Frozen Broccoli Spears 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 Frozen Broccoli Spears vs Pickled Cabbage, Japanese Style:

• 1 pound of Frozen Broccoli Spears has 6.3 times more Vitamin A, more Vitamin B1, 2.9 times more Vitamin B2, 2.6 times more Vitamin B3, 1.8 times more Vitamin B6, 2.2 times more Vitamin B9, 97.6 times more Vitamin C and 11.3 times more Vitamin E than Pickled Cabbage, Japanese Style.
• Both Frozen Broccoli Spears and Pickled Cabbage, Japanese Style provide similar amounts of Vitamin B5 and Vitamin K per one pound.
• 1 pound of Pickled Cabbage, Japanese Style have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin C and Vitamin E
• Both Frozen Broccoli Spears 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 Frozen Broccoli Spears vs Pickled Cabbage, Japanese Style:

• 1 pound of Frozen Broccoli Spears has 1.4 times more Copper, 1.5 times more Iron, 1.3 times more Magnesium, 1.4 times more Phosphorus, 1.9 times more Selenium and 1.7 times more Zinc than Pickled Cabbage, Japanese Style.
• While 1 lb of Pickled Fresh Japanese Style Cabbage contains 3.4 times more Potassium and 16.3 times more Sodium than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Pickled Cabbage, Japanese Style contain similar levels of Calcium, Manganese and Water per one pound.
• 1 pound of Pickled Cabbage, Japanese Style lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Broccoli Spears has 5 times more Omega 3 and 1.9 times more Protein than Pickled Cabbage, Japanese Style.
• Both Frozen Broccoli Spears 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 Frozen Broccoli Spears as well as Pickled Fresh Japanese Style Cabbage provide inadequate amounts of Energy and Omega 6 in one pound.