Comparing Nutrients in 1 pound Red Cabbage VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Red Cabbage	16%	4%	80%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Red Cabbage	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	4.85% 141kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	0.75% 0.73g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.095g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	12.8% 0.2g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.91% 0.15g	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	25.7% 33.4g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	24% 17.4g	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	9.26% 6.7g	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	% 7.9g	NA	g per day for Men 19-50 years
Sucrose	% 2.72g	NA	g per day for Men 19-50 years
Fiber	25% 9.53g	36% 13.6g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Red Cabbage	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	28.2% 254μg	25.7% 231μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.3% 0.67mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73% 0.95mg	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	20.4% 81.6μg	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	287% 259mg	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	144% 173μg	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Cabbage	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	20.4% 204mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	8.57% 0.077mg	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	45.4% 3.63mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	48% 1.1mg	44% 1mg	2.3mg per day for Men 19-50 years
Molybdenum	60.6% 27.3μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	19.4% 136mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	32.4% 1102mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	8.16% 122mg	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% 410g	11% 411g	3700g per day for Men 19-50 years

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

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

• 1 pound of Red Cabbage has 1.6 times more Vitamin B6 and 1.4 times more Vitamin C than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 1.9 times more Vitamin B5, 3.1 times more Vitamin B9, 12 times more Vitamin E and 2.3 times more Vitamin K than Raw Red Cabbage.
• Both Red Cabbage and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin A, Vitamin B1, Vitamin B2 and Vitamin B3 per one pound.
• 1 pound of Red Cabbage have insufficient amounts of Vitamin E
• Both Raw Red 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 Red Cabbage vs Cooked Chopped Frozen Broccoli:

• 1 pound of Red Cabbage has 1.4 times more Calcium, 1.3 times more Iron, 1.2 times more Magnesium and 1.7 times more Potassium than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 2 times more Copper, 1.6 times more Phosphorus and 1.3 times more Zinc than Raw Red Cabbage.
• Both Red Cabbage and Cooked Chopped Frozen Broccoli contain similar levels of Manganese and Water per one pound.
• 1 pound of Red Cabbage lack sufficient amounts of Copper
• Both Raw Red Cabbage 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 Red Cabbage has 1.4 times more Carbohydrate and 2.6 times more Sugars than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 1.4 times more Fiber and 2.2 times more Protein than Raw Red Cabbage.
• Both Red Cabbage and Cooked Chopped Frozen Broccoli offer comparable quantities of Omega 3 per one pound.
• Both Raw Red Cabbage as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6 in one pound.