Comparing Nutrients in 300 calories Broccoli VS Boiled Chinese Cabbage

Weight per 300 calories

• Broccoli: 882g
• Boiled Chinese Cabbage: 2500g

Broccoli has 2.8 times more energy per 100g than Boiled Chinese Cabbage. It has low energy density when compared to other foods. Boiled and Drained Chinese Cabbage having very low energy density.

Which food has more nutrients per 300 calories - Broccoli or Boiled Chinese Cabbage?

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Boiled Chinese Cabbage	42%	10%	48%

Macro Nutrients

	Broccoli	Boiled Chinese Cabbage	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.37% 3.26g	4.12% 4g	97g per day for Men 19-50 years
Saturated Fat	3.14% 1g	1.64% 0.53g	32g per day for Men 19-50 years
Omega 3	34.7% 0.56g	64% 1.03g	1.6g per day for Men 19-50 years
Omega 6	2.54% 0.43g	4.56% 0.78g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45% 58.6g	34.2% 44.5g	130g per day for Men 19-50 years
Sugars	20.7% 15g	28.6% 20.8g	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	8.28% 6g	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	% 4.32g	NA	g per day for Men 19-50 years
Sucrose	% 0.88g	NA	g per day for Men 19-50 years
Fiber	60.4% 23g	65.8% 25g	38g per day for Men 19-50 years
Protein	44.4% 25g	69.6% 39g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Boiled Chinese Cabbage	Recommended Dietary Allowance
Vitamin A	30.4% 274μg	589% 5300μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.2% 0.63mg	66.7% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.4% 1.03mg	121% 1.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.2% 5.64mg	67% 10.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	101% 5.06mg	39.5% 1.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	119% 1.54mg	319% 4.15mg	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	139% 556μg	256% 1025μg	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	875% 787mg	722% 650mg	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	46% 6.9mg	15% 2.25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	747% 896μg	708% 850μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Boiled Chinese Cabbage	Recommended Dietary Allowance
Calcium	41.5% 415mg	233% 2325mg	1000mg per day for Men 19-50 years
Copper	48% 0.43mg	52.8% 0.48mg	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	80.5% 6.44mg	325% 26mg	8mg per day for Men 19-50 years
Magnesium	44% 185mg	65.5% 275mg	420mg per day for Men 19-50 years
Manganese	80.6% 1.85mg	157% 3.6mg	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	83% 582mg	104% 725mg	700mg per day for Men 19-50 years
Potassium	82% 2788mg	273% 9275mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	19.4% 291mg	56.7% 850mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	38.6% 4.25mg	11mg per day for Men 19-50 years
Water	21.3% 788g	64.6% 2389g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Broccoli vs Boiled Chinese Cabbage:

• Raw Broccoli has 2.6 times more Vitamin B5, 1.2 times more Vitamin C and 3.1 times more Vitamin E than Boiled and Drained Chinese Cabbage.
• While Boiled and Drained Chinese Cabbage contains 19.4 times more Vitamin A, 1.3 times more Vitamin B1, 1.5 times more Vitamin B2, 1.9 times more Vitamin B3, 2.7 times more Vitamin B6 and 1.8 times more Vitamin B9 than Raw Broccoli.
• Both Raw Broccoli and Boiled and Drained Chinese Cabbage have similar amounts of Vitamin K per 300 kcal.
• Both Raw Broccoli as well as Boiled and Drained Chinese Cabbage have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Broccoli vs Boiled Chinese Cabbage:

• Raw Broccoli has 2.2 times more Selenium than Boiled and Drained Chinese Cabbage.
• While Boiled and Drained Chinese Cabbage contains 5.6 times more Calcium, 4 times more Iron, 1.5 times more Magnesium, 1.9 times more Manganese, 3.3 times more Potassium, 2.9 times more Sodium and 3 times more Water than Raw Broccoli.
• Both Raw Broccoli and Boiled and Drained Chinese Cabbage have similar amounts of Copper, Phosphorus and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Broccoli has 1.9 times more Saturated Fat and 1.3 times more Carbohydrate than Boiled and Drained Chinese Cabbage.
• While Boiled and Drained Chinese Cabbage contains 1.8 times more Omega 3, 1.8 times more Omega 6, 1.4 times more Sugars and 1.6 times more Protein than Raw Broccoli.
• Both Raw Broccoli and Boiled and Drained Chinese Cabbage have similar amounts of Energy, Fat and Fiber per 300 kcal.
• Both Raw Broccoli as well as Boiled and Drained Chinese Cabbage have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.