Comparing Nutrients in 500 calories Boiled Broccoli VS Savoy Cabbage

Weight per 500 calories

• Boiled Broccoli: 1429g
• Savoy Cabbage: 1852g

Boiled Broccoli has 1.3 times more energy per 100g than Savoy Cabbage. It has low energy density when compared to other foods. Raw Savoy Cabbage having very low energy density.

Discover which food has more nutrients per 500 calories - Boiled Broccoli or Savoy Cabbage?

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Savoy Cabbage	24%	3%	73%

Macro Nutrients

	Boiled Broccoli	Savoy Cabbage	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.04% 5.86g	1.9% 1.85g	97g per day for Men 19-50 years
Saturated Fat	3.53% 1.13g	0.75% 0.24g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	32.4% 0.52g	1.6g per day for Men 19-50 years
Omega 6	4.3% 0.73g	2.3% 0.39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79% 103g	87% 113g	130g per day for Men 19-50 years
Sugars	27.4% 20g	58% 42g	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	14.6% 10.6g	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	% 7g	NA	g per day for Men 19-50 years
Sucrose	% 1.14g	NA	g per day for Men 19-50 years
Fiber	124% 47g	151% 57.4g	38g per day for Men 19-50 years
Protein	60.7% 34g	66% 37g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Savoy Cabbage	Recommended Dietary Allowance
Vitamin A	122% 1100μg	103% 926μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.76mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.4% 7.9mg	34.7% 5.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	176% 8.8mg	69.3% 3.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	220% 2.86mg	271% 3.5mg	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	386% 1543μg	370% 1481μg	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	1030% 927mg	638% 574mg	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	138% 20.7mg	21% 3.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1680% 2016μg	1062% 1274μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Savoy Cabbage	Recommended Dietary Allowance
Calcium	57% 571mg	65% 648mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	128% 1.15mg	0.9mg per day for Men 19-50 years
Fluoride	1.43% 57μg	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	120% 9.57mg	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	123% 519mg	420mg per day for Men 19-50 years
Manganese	120% 2.77mg	145% 3.33mg	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	137% 957mg	111% 778mg	700mg per day for Men 19-50 years
Potassium	123% 4186mg	125% 4259mg	3400mg per day for Men 19-50 years
Selenium	41.6% 23μg	30.3% 16.7μg	55μg per day for Men 19-50 years
Sodium	39% 586mg	34.6% 519mg	1500mg per day for Men 19-50 years
Zinc	58.4% 6.43mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	34.5% 1275g	45.5% 1685g	3700g per day for Men 19-50 years

Boiled Broccoli VS Savoy Cabbage Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Broccoli or Savoy Cabbage?

Lets compare vitamin content per 500 calories of Boiled Broccoli vs Savoy Cabbage:

• 500 calories of Boiled Broccoli have 3.2 times more Vitamin B2, 1.4 times more Vitamin B3, 2.5 times more Vitamin B5, 1.6 times more Vitamin C, 6.6 times more Vitamin E and 1.6 times more Vitamin K than Savoy Cabbage.
• While 500 kcal of Raw Savoy Cabbage contain 1.4 times more Vitamin B1 than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Savoy Cabbage provide similar amounts of Vitamin A, Vitamin B6 and Vitamin B9 per 500 calories.
• Both Boiled and Drained Broccoli as well as Raw Savoy Cabbage have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Broccoli vs Savoy Cabbage:

• 500 calories of Boiled Broccoli have 1.3 times more Iron, 1.2 times more Phosphorus, 1.4 times more Selenium and 1.3 times more Zinc than Savoy Cabbage.
• While 500 kcal of Raw Savoy Cabbage contain 1.3 times more Copper, 1.7 times more Magnesium and 1.3 times more Water than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Savoy Cabbage contain similar levels of Calcium, Manganese, Potassium and Sodium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Broccoli have 3.3 times more Omega 3 than Savoy Cabbage.
• While 500 kcal of Raw Savoy Cabbage contain 2.1 times more Sugars than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Savoy Cabbage offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 500 calories.
• Both Boiled and Drained Broccoli as well as Raw Savoy Cabbage provide inadequate amounts of Omega 6 in 500 calories.