Comparing Nutrients in 300 calories Boiled Savoy Cabbage VS Cooked Chopped Frozen Broccoli

Weight per 300 calories

• Boiled Savoy Cabbage: 1250g
• Cooked Chopped Frozen Broccoli: 1071g

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

Discover which food has more nutrients per 300 calories - Boiled Savoy Cabbage or Cooked Chopped Frozen Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Boiled Savoy Cabbage	24%	3%	73%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Boiled Savoy Cabbage	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.16% 1.13g	1.33% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	1.32% 0.23g	0.82% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52% 67.6g	44% 57.3g	130g per day for Men 19-50 years
Sugars	NA	21.7% 15.8g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	92% 35g	84.6% 32g	38g per day for Men 19-50 years
Protein	40% 22.5g	59.3% 33.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Savoy Cabbage	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	61% 550μg	60.7% 546μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.2% 0.25mg	66.8% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.88% 0.3mg	30.7% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.8% 2mg	58.7% 2.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	146% 1.9mg	107% 1.4mg	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	144% 575μg	150% 600μg	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	236% 213mg	477% 430mg	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	787% 944μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Savoy Cabbage	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	37.5% 375mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	72.2% 0.65mg	40.5% 0.36mg	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	59.4% 4.75mg	81.7% 6.54mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	82.6% 1.9mg	104% 2.4mg	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	59% 413mg	75% 525mg	700mg per day for Men 19-50 years
Potassium	67.6% 2300mg	44.7% 1521mg	3400mg per day for Men 19-50 years
Selenium	16% 8.75μg	13.6% 7.5μg	55μg per day for Men 19-50 years
Sodium	20% 300mg	7.86% 118mg	1500mg per day for Men 19-50 years
Zinc	26% 2.88mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	31% 1150g	26.3% 972g	3700g per day for Men 19-50 years

Boiled Savoy Cabbage VS Cooked Chopped Frozen Broccoli Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Savoy Cabbage or Cooked Chopped Frozen Broccoli?

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

• 300 calories of Boiled Savoy Cabbage have 1.4 times more Vitamin B6 than Cooked Chopped Frozen Broccoli.
• While 300 kcal of Boiled Chopped Frozen Broccoli contain 3.5 times more Vitamin B2, 16.4 times more Vitamin B3, 1.5 times more Vitamin B5 and 2 times more Vitamin C than Boiled and Drained Savoy Cabbage.
• Both Boiled Savoy Cabbage and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin A, Vitamin B1 and Vitamin B9 per 300 calories.
• 300 calories of Boiled Savoy Cabbage have insufficient amounts of Vitamin B3
• Both Boiled and Drained Savoy Cabbage as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Boiled Savoy Cabbage have 1.8 times more Copper, 2.2 times more Magnesium, 1.5 times more Potassium and 2.5 times more Sodium than Cooked Chopped Frozen Broccoli.
• While 300 kcal of Boiled Chopped Frozen Broccoli contain 1.4 times more Iron, 1.3 times more Manganese and 1.3 times more Phosphorus than Boiled and Drained Savoy Cabbage.
• Both Boiled Savoy Cabbage and Cooked Chopped Frozen Broccoli contain similar levels of Calcium, Selenium, Zinc and Water per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Boiled Chopped Frozen Broccoli contain 1.6 times more Omega 3 and 1.5 times more Protein than Boiled and Drained Savoy Cabbage.
• Both Boiled Savoy Cabbage and Cooked Chopped Frozen Broccoli offer comparable quantities of Energy, Carbohydrate and Fiber per 300 calories.
• Both Boiled and Drained Savoy Cabbage as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Omega 6 in 300 calories.