Comparing Nutrients in 300 calories Broccoli VS Boiled Cabbage

Weight per 300 calories

• Broccoli: 882g
• Boiled Cabbage: 1304g

Broccoli has 1.5 times more energy per 100g than Boiled Cabbage. It has low energy density when compared to other foods. Boiled and Drained Cabbage having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Boiled Cabbage	18%	2%	80%

Macro Nutrients

	Broccoli	Boiled Cabbage	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.37% 3.26g	0.81% 0.78g	97g per day for Men 19-50 years
Saturated Fat	3.14% 1g	0% 0g	32g per day for Men 19-50 years
Omega 3	34.7% 0.56g	11.4% 0.18g	1.6g per day for Men 19-50 years
Omega 6	2.54% 0.43g	0.69% 0.12g	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	55.3% 72g	130g per day for Men 19-50 years
Sugars	20.7% 15g	50% 36.4g	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	8.28% 6g	21% 15g	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	% 21g	g per day for Men 19-50 years
Sucrose	% 0.88g	% 0g	g per day for Men 19-50 years
Fiber	60.4% 23g	65.2% 24.8g	38g per day for Men 19-50 years
Protein	44.4% 25g	29.6% 16.6g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Boiled Cabbage	Recommended Dietary Allowance
Vitamin A	30.4% 274μg	5.8% 52μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.2% 0.63mg	66.3% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.4% 1.03mg	38% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.2% 5.64mg	20.2% 3.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	101% 5.06mg	45.4% 2.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	119% 1.54mg	112% 1.46mg	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	98% 391μg	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	543% 489mg	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	12% 1.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	747% 896μg	1182% 1418μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Boiled Cabbage	Recommended Dietary Allowance
Calcium	41.5% 415mg	62.6% 626mg	1000mg per day for Men 19-50 years
Copper	48% 0.43mg	24.6% 0.22mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.33% 13μg	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	27.7% 2.2mg	8mg per day for Men 19-50 years
Magnesium	44% 185mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	80.6% 1.85mg	116% 2.67mg	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	61.5% 430mg	700mg per day for Men 19-50 years
Potassium	82% 2788mg	75% 2557mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	14.2% 7.83μg	55μg per day for Men 19-50 years
Sodium	19.4% 291mg	6.96% 104mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	23.7% 2.6mg	11mg per day for Men 19-50 years
Water	21.3% 788g	32.6% 1207g	3700g per day for Men 19-50 years

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

• Raw Broccoli has 5.2 times more Vitamin A, 2.1 times more Vitamin B2, 1.7 times more Vitamin B3, 2.2 times more Vitamin B5, 1.4 times more Vitamin B9, 1.6 times more Vitamin C and 3.8 times more Vitamin E than Boiled and Drained Cabbage.
• While Boiled and Drained Cabbage contains 1.3 times more Vitamin B1 and 1.6 times more Vitamin K than Raw Broccoli.
• Both Raw Broccoli and Boiled and Drained Cabbage have similar amounts of Vitamin B6 per 300 kcal.
• Both Raw Broccoli as well as Boiled and Drained Cabbage have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Broccoli vs Boiled Cabbage:

• Raw Broccoli has 1.9 times more Copper, 2.9 times more Iron, 1.4 times more Phosphorus, 2.8 times more Selenium, 2.8 times more Sodium and 1.4 times more Zinc than Boiled and Drained Cabbage.
• While Boiled and Drained Cabbage contains 1.5 times more Calcium, 1.4 times more Manganese and 1.5 times more Water than Raw Broccoli.
• Both Raw Broccoli and Boiled and Drained Cabbage have similar amounts of Magnesium and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Broccoli has 4.2 times more Fat, more Saturated Fat, 3 times more Omega 3 and 1.5 times more Protein than Boiled and Drained Cabbage.
• While Boiled and Drained Cabbage contains 2.4 times more Sugars and 2.5 times more Fructose than Raw Broccoli.
• Both Raw Broccoli and Boiled and Drained Cabbage have similar amounts of Energy, Carbohydrate and Fiber per 300 kcal.
• Both Raw Broccoli as well as Boiled and Drained Cabbage have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.