Comparing Nutrients in 1 pound Broccoli VS Boiled Cabbage

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Boiled Cabbage	18%	2%	80%

Macro Nutrients

	Broccoli	Boiled Cabbage	Recommended Dietary Allowance
Energy	5.3% 154kcal	3.6% 104kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.68g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	0% 0g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	0.24% 0.041g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	19.2% 25g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	17.5% 12.7g	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	4.25% 3.1g	7.26% 5.26g	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	% 2.22g	% 7.35g	g per day for Men 19-50 years
Sucrose	% 0.45g	% 0g	g per day for Men 19-50 years
Fiber	31% 11.8g	22.7% 8.6g	38g per day for Men 19-50 years
Protein	23% 12.8g	10.3% 5.76g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Boiled Cabbage	Recommended Dietary Allowance
Vitamin A	15.6% 141μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41% 0.53mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	7.03% 1.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	15.8% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	39% 0.51mg	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	71.4% 286μg	34% 136μg	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	450% 405mg	189% 170mg	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	23.6% 3.54mg	4.23% 0.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	384% 461μg	411% 493μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Boiled Cabbage	Recommended Dietary Allowance
Calcium	21.3% 213mg	21.8% 218mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	8.57% 0.077mg	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	41.4% 3.3mg	9.64% 0.77mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	41.4% 0.95mg	40.4% 0.93mg	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	42.8% 299mg	21.4% 150mg	700mg per day for Men 19-50 years
Potassium	42% 1433mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	2.4% 36.3mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	11% 405g	11.3% 420g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Broccoli vs Boiled Cabbage:

• Raw Broccoli has 7.8 times more Vitamin A, 3.1 times more Vitamin B2, 2.6 times more Vitamin B3, 3.3 times more Vitamin B5, 1.6 times more Vitamin B6, 2.1 times more Vitamin B9, 2.4 times more Vitamin C and 5.6 times more Vitamin E than Boiled and Drained Cabbage.
• Both Raw Broccoli and Boiled and Drained Cabbage have similar amounts of Vitamin B1 and Vitamin K per 1 lb.
• Both Raw Broccoli as well as Boiled and Drained Cabbage have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Broccoli vs Boiled Cabbage:

• Raw Broccoli has 2.9 times more Copper, 4.3 times more Iron, 1.4 times more Magnesium, 2 times more Phosphorus, 1.6 times more Potassium, 4.2 times more Selenium, 4.1 times more Sodium and 2.1 times more Zinc than Boiled and Drained Cabbage.
• Both Raw Broccoli and Boiled and Drained Cabbage have similar amounts of Calcium, Manganese and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Broccoli has 1.5 times more Energy, 4.5 times more Omega 3, 1.2 times more Carbohydrate, 1.4 times more Fiber and 2.2 times more Protein than Boiled and Drained Cabbage.
• While Boiled and Drained Cabbage contains 1.6 times more Sugars and 1.7 times more Fructose than Raw Broccoli.
• Both Raw Broccoli as well as Boiled and Drained Cabbage have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.