Comparing Nutrients in 300 calories Boiled Napa Cabbage VS Frozen Chopped Broccoli

Weight per 300 calories

• Boiled Napa Cabbage: 2143g
• Frozen Chopped Broccoli: 1154g

Frozen Chopped Broccoli, Unprepared has 1.9 times more energy per unit of mass than Boiled and Drained Chinese Napa Cabbage, which is very low in comparison to other foods. Boiled Napa Cabbage having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Napa Cabbage	35%	9%	56%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Boiled Napa Cabbage	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.76% 3.64g	3.45% 3.35g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	1.6% 0.51g	32g per day for Men 19-50 years
Omega 3	64.3% 1.03g	75.7% 1.2g	1.6g per day for Men 19-50 years
Omega 6	1.64% 0.28g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39.7% 51.6g	42.4% 55g	130g per day for Men 19-50 years
Sugars	NA	21.5% 15.6g	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	13.2% 9.58g	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	% 8.65g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	96% 36.4g	91% 34.6g	38g per day for Men 19-50 years
Protein	57.4% 32g	58% 32.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Napa Cabbage	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	114% 1029μg	66.7% 600μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	78.6% 0.94mg	51% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	72.5% 0.94mg	85.2% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	67% 10.7mg	34% 5.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.3% 1.7mg	64.4% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	292% 3.8mg	115% 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	284% 1136μg	193% 773μg	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	376% 339mg	723% 651mg	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	NA	94% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	780% 936μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Napa Cabbage	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	68.6% 686mg	64.6% 646mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	48.7% 0.44mg	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	80.4% 6.43mg	117% 9.35mg	8mg per day for Men 19-50 years
Magnesium	51% 214mg	49.5% 208mg	420mg per day for Men 19-50 years
Manganese	143% 3.28mg	147% 3.4mg	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	119% 836mg	82.4% 577mg	700mg per day for Men 19-50 years
Potassium	142% 4821mg	72% 2446mg	3400mg per day for Men 19-50 years
Selenium	15.6% 8.57μg	58.7% 32.3μg	55μg per day for Men 19-50 years
Sodium	13% 193mg	18.5% 277mg	1500mg per day for Men 19-50 years
Zinc	35% 3.86mg	50.3% 5.54mg	11mg per day for Men 19-50 years
Water	55% 2041g	28.5% 1055g	3700g per day for Men 19-50 years

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

• Boiled and Drained Chinese Napa Cabbage has 1.7 times more Vitamin A, 1.5 times more Vitamin B1, 2 times more Vitamin B3, 2.5 times more Vitamin B6 and 1.5 times more Vitamin B9 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.9 times more Vitamin B5 and 1.9 times more Vitamin C than Boiled and Drained Chinese Napa Cabbage.
• Both Boiled and Drained Chinese Napa Cabbage and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B2 per 300 kcal.
• Both Boiled and Drained Chinese Napa Cabbage as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Napa Cabbage vs Frozen Chopped Broccoli:

• Boiled and Drained Chinese Napa Cabbage has 1.4 times more Copper, 1.4 times more Phosphorus, 2 times more Potassium and 1.9 times more Water than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.5 times more Iron, 3.8 times more Selenium, 1.4 times more Sodium and 1.4 times more Zinc than Boiled and Drained Chinese Napa Cabbage.
• Both Boiled and Drained Chinese Napa Cabbage and Frozen Chopped Broccoli, Unprepared have similar amounts of Calcium, Magnesium and Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Both Boiled and Drained Chinese Napa Cabbage and Frozen Chopped Broccoli, Unprepared have similar amounts of macro-nutrients per 300 kcal
• Both Boiled and Drained Chinese Napa Cabbage and Frozen Chopped Broccoli, Unprepared have similar amounts of Energy, Fat, Omega 3, Carbohydrate, Fiber and Protein per 300 kcal.
• Both Boiled and Drained Chinese Napa Cabbage as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.