Comparing Nutrients in 1 pound Cooked Broccoli Raab VS Cabbage

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Cabbage	18%	3%	79%

Macro Nutrients

	Cooked Broccoli Raab	Cabbage	Recommended Dietary Allowance
Energy	3.9% 113kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	2.43% 2.36g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	1.26% 0.4g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	57% 0.91g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	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	11% 14g	20.2% 26.3g	130g per day for Men 19-50 years
Sugars	3.88% 2.8g	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	1.5% 1.1g	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	% 1.04g	% 7.57g	g per day for Men 19-50 years
Sucrose	% 0.68g	% 0.36g	g per day for Men 19-50 years
Fiber	33.4% 12.7g	30% 11.3g	38g per day for Men 19-50 years
Protein	31% 17.4g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Cabbage	Recommended Dietary Allowance
Vitamin A	114% 1030μg	2.5% 22.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57% 9.14mg	6.63% 1.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.6% 2.03mg	19.2% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76.8% 1mg	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	80.5% 322μg	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	186% 168mg	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	76.5% 11.5mg	4.54% 0.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	968% 1161μg	287% 345μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Cabbage	Recommended Dietary Allowance
Calcium	53.5% 535mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	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	72% 5.76mg	26.6% 2.13mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	75% 1.72mg	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	53% 372mg	17% 118mg	700mg per day for Men 19-50 years
Potassium	45.8% 1556mg	22.7% 771mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	17% 254mg	5.44% 81.6mg	1500mg per day for Men 19-50 years
Zinc	22.3% 2.45mg	7.42% 0.82mg	11mg per day for Men 19-50 years
Water	11.2% 415g	11.3% 418g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Cabbage per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Broccoli Raab 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 Broccoli Raab vs Cabbage:

• 1 pound of Cooked Broccoli Raab has 45.4 times more Vitamin A, 2.8 times more Vitamin B1, 3.5 times more Vitamin B2, 8.6 times more Vitamin B3, 2.1 times more Vitamin B5, 1.8 times more Vitamin B6, 1.7 times more Vitamin B9, 16.9 times more Vitamin E and 3.4 times more Vitamin K than Cabbage.
• Both Cooked Broccoli Raab and Cabbage provide similar amounts of Vitamin C per one pound.
• 1 pound of Cabbage have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin E
• Both Cooked Broccoli Raab as well as Raw Cabbage have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Broccoli Raab vs Cabbage:

• 1 pound of Cooked Broccoli Raab has 3 times more Calcium, 3.9 times more Copper, 2.7 times more Iron, 2.3 times more Magnesium, 2.4 times more Manganese, 3.2 times more Phosphorus, 2 times more Potassium, 4.3 times more Selenium, 3.1 times more Sodium and 3 times more Zinc than Cabbage.
• Both Cooked Broccoli Raab and Cabbage contain similar levels of Water per one pound.
• 1 pound of Cabbage lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Broccoli Raab has more Omega 3 and 3 times more Protein than Cabbage.
• While 1 lb of Raw Cabbage contains 1.9 times more Carbohydrate, 5.2 times more Sugars and 6 times more Fructose than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Cabbage offer comparable quantities of Fiber per one pound.
• 1 pound of Cabbage provide inadequate amounts of Omega 3
• Both Cooked Broccoli Raab as well as Raw Cabbage provide inadequate amounts of Energy and Omega 6 in one pound.