Comparing Nutrients in 1 pound Boiled Napa Cabbage VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Boiled Napa Cabbage	35%	9%	56%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Boiled Napa Cabbage	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	2.2% 63.5kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	0.79% 0.77g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	13.6% 0.22g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	0.35% 0.059g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.4% 11g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	NA	9.2% 6.67g	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	20.3% 7.7g	36% 13.6g	38g per day for Men 19-50 years
Protein	12% 6.8g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Boiled Napa Cabbage	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	24% 218μg	25.7% 231μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.6% 0.2mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.26% 0.36mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.8% 0.8mg	45.4% 0.59mg	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	60% 240μg	63.5% 254μg	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	79.6% 71.7mg	202% 182mg	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	NA	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Napa Cabbage	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	14.5% 145mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	14.6% 0.13mg	17% 0.15mg	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	17% 1.36mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	44% 1mg	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	25.3% 177mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	30% 1021mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	7.42% 0.82mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	11.7% 432g	11% 411g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Boiled Napa Cabbage has 1.4 times more Vitamin B6 than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 1.3 times more Vitamin B1, 1.8 times more Vitamin B2, 3.4 times more Vitamin B5 and 2.5 times more Vitamin C than Boiled and Drained Chinese Napa Cabbage.
• Both Boiled Napa Cabbage and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin A, Vitamin B3 and Vitamin B9 per one pound.
• 1 pound of Boiled Napa Cabbage have insufficient amounts of Vitamin B5
• Both Boiled and Drained Chinese Napa Cabbage as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Boiled Napa Cabbage has 1.6 times more Potassium than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 2 times more Iron, 1.3 times more Magnesium, 1.5 times more Manganese, 1.3 times more Phosphorus and 1.6 times more Zinc than Boiled and Drained Chinese Napa Cabbage.
• Both Boiled Napa Cabbage and Cooked Chopped Frozen Broccoli contain similar levels of Calcium, Copper and Water per one pound.
• 1 pound of Boiled Napa Cabbage lack sufficient amounts of Zinc
• Both Boiled and Drained Chinese Napa Cabbage as well as Boiled Chopped Frozen Broccoli lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Boiled Chopped Frozen Broccoli contains 2.2 times more Carbohydrate, 1.8 times more Fiber and 2.1 times more Protein than Boiled and Drained Chinese Napa Cabbage.
• Both Boiled Napa Cabbage and Cooked Chopped Frozen Broccoli offer comparable quantities of Omega 3 per one pound.
• 1 pound of Boiled Napa Cabbage provide inadequate amounts of Carbohydrate
• Both Boiled and Drained Chinese Napa Cabbage as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6 in one pound.