Comparing Nutrients in 1 pound Kimchi VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Kimchi	24%	24%	52%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Kimchi	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	2.35% 68kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.95% 0.3g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	39% 0.62g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	2.77% 0.47g	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	8.37% 11g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	6.63% 4.8g	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	19% 7.26g	36% 13.6g	38g per day for Men 19-50 years
Protein	8.9% 5g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Kimchi	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	2.5% 22.7μg	25.7% 231μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.78% 0.045mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	73.3% 0.95mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 5mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74.3% 0.97mg	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	59% 236μg	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	0% 0mg	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	3.33% 0.5mg	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	165% 198μg	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Kimchi	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	15% 150mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	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	142% 11.3mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	NA	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	15.6% 109mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	20% 685mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	151% 2259mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	9.07% 1mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	11.6% 428g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Kimchi VS Cooked Chopped Frozen Broccoli per 1 lb

Compare the macro and micronutrient content in 1 lb of Kimchi 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 Kimchi vs Cooked Chopped Frozen Broccoli:

• 1 pound of Kimchi has 2.6 times more Vitamin B2, 2.4 times more Vitamin B3 and 1.6 times more Vitamin B6 than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 10.2 times more Vitamin A, 5.5 times more Vitamin B1, more Vitamin C, 12 times more Vitamin E and 2 times more Vitamin K than Cabbage Kimchi.
• Both Kimchi and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Kimchi have insufficient amounts of Vitamin A, Vitamin B1, Vitamin C and Vitamin E
• Both Cabbage Kimchi 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 Kimchi vs Cooked Chopped Frozen Broccoli:

• 1 pound of Kimchi has 4.1 times more Iron and 45.3 times more Sodium than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 1.4 times more Copper, 2 times more Phosphorus and 1.3 times more Zinc than Cabbage Kimchi.
• Both Kimchi and Cooked Chopped Frozen Broccoli contain similar levels of Calcium, Magnesium, Potassium and Water per one pound.
• Both Cabbage Kimchi as well as Boiled Chopped Frozen Broccoli lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Kimchi has 3.3 times more Omega 3 than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 2.2 times more Carbohydrate, 1.4 times more Sugars, 1.9 times more Fiber and 2.8 times more Protein than Cabbage Kimchi.
• 1 pound of Kimchi provide inadequate amounts of Carbohydrate and Protein
• Both Cabbage Kimchi as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6 in one pound.