Comparing Nutrients in 300 calories Frozen Broccoli Spears VS Cabbage

Weight per 300 calories

• Frozen Broccoli Spears: 1035g
• Cabbage: 1200g

Both foods have similar energy densities which is very low in comparison to other foods.

Discover which food has more nutrients per 300 calories - Frozen Broccoli Spears or Cabbage?

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Cabbage	18%	3%	79%

Macro Nutrients

	Frozen Broccoli Spears	Cabbage	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.63% 3.5g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	1.28% 0.41g	32g per day for Men 19-50 years
Omega 3	81% 1.3g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.25% 0.38g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.6% 55.3g	53.5% 69.6g	130g per day for Men 19-50 years
Sugars	21% 15.2g	53% 38.4g	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	24% 17.4g	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	% 20g	g per day for Men 19-50 years
Sucrose	NA	% 0.96g	g per day for Men 19-50 years
Fiber	81.7% 31g	79% 30g	38g per day for Men 19-50 years
Protein	56.5% 31.7g	27.4% 15.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Cabbage	Recommended Dietary Allowance
Vitamin A	65.5% 590μg	6.67% 60μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62% 0.74mg	61% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	91% 1.18mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.78mg	17.6% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	51% 2.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	114% 1.5mg	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	243% 972μg	129% 516μg	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	785% 707mg	488% 439mg	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	93% 14mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	874% 1049μg	760% 912μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Cabbage	Recommended Dietary Allowance
Calcium	42.4% 424mg	48% 480mg	1000mg per day for Men 19-50 years
Copper	41.4% 0.37mg	25.3% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.3% 12μg	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	93% 7.45mg	70.5% 5.64mg	8mg per day for Men 19-50 years
Magnesium	39.4% 166mg	34.3% 144mg	420mg per day for Men 19-50 years
Manganese	115% 2.65mg	83.5% 1.92mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	185% 83.3μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	87% 610mg	44.6% 312mg	700mg per day for Men 19-50 years
Potassium	76% 2586mg	60% 2040mg	3400mg per day for Men 19-50 years
Selenium	35.7% 19.7μg	6.55% 3.6μg	55μg per day for Men 19-50 years
Sodium	11.7% 176mg	14.4% 216mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	19.6% 2.16mg	11mg per day for Men 19-50 years
Water	25.3% 937g	30% 1106g	3700g per day for Men 19-50 years

Frozen Broccoli Spears VS Cabbage Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Frozen Broccoli Spears or Cabbage?

Lets compare vitamin content per 300 calories of Frozen Broccoli Spears vs Cabbage:

• 300 calories of Frozen Broccoli Spears have 9.8 times more Vitamin A, 2.5 times more Vitamin B2, 1.7 times more Vitamin B3, 1.2 times more Vitamin B6, 1.9 times more Vitamin B9, 1.6 times more Vitamin C and 7.8 times more Vitamin E than Cabbage.
• Both Frozen Broccoli Spears and Cabbage provide similar amounts of Vitamin B1, Vitamin B5 and Vitamin K per 300 calories.
• Both Frozen Broccoli Spears as well as Raw Cabbage have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Frozen Broccoli Spears vs Cabbage:

• 300 calories of Frozen Broccoli Spears have 1.6 times more Copper, 1.3 times more Iron, 1.4 times more Manganese, 2 times more Phosphorus, 1.3 times more Potassium, 5.5 times more Selenium and 1.6 times more Zinc than Cabbage.
• Both Frozen Broccoli Spears and Cabbage contain similar levels of Calcium, Magnesium, Sodium and Water per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Frozen Broccoli Spears have more Omega 3 and 2.1 times more Protein than Cabbage.
• While 300 kcal of Raw Cabbage contain 1.3 times more Carbohydrate and 2.5 times more Sugars than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Cabbage offer comparable quantities of Energy and Fiber per 300 calories.
• 300 calories of Cabbage provide inadequate amounts of Omega 3
• Both Frozen Broccoli Spears as well as Raw Cabbage provide inadequate amounts of Omega 6 in 300 calories.