Comparing Nutrients in 300 calories Cabbage VS Frozen Broccoli Spears

Weight per 300 calories

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

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

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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

Cabbage VS Frozen Broccoli Spears Nutrients Per 300 Kcal

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

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

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

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

• 300 calories of Cabbage have 1.2 times more Sodium than Frozen Broccoli Spears.
• While 300 kcal of Frozen Broccoli Spears contain 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 Raw Cabbage.
• Both Cabbage and Frozen Broccoli Spears contain similar levels of Calcium, Magnesium and Water per 300 calories.

Comparison of macro-nutrients per 300 calories:

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