Comparing Nutrients in 500 calories Frozen Chopped Broccoli VS Salted Mustard Cabbage

Weight per 500 calories

• Frozen Chopped Broccoli: 1923g
• Salted Mustard Cabbage: 1786g

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

Which food has more nutrients per 500 calories - Frozen Chopped Broccoli or Salted Mustard Cabbage?

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Salted Mustard Cabbage	16%	3%	81%

Macro Nutrients

	Frozen Chopped Broccoli	Salted Mustard Cabbage	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.75% 5.58g	1.84% 1.8g	97g per day for Men 19-50 years
Saturated Fat	2.64% 0.85g	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	126% 2g	29% 0.46g	1.6g per day for Men 19-50 years
Omega 6	3.5% 0.6g	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.7% 92g	77.3% 101g	130g per day for Men 19-50 years
Sugars	36% 26g	34.5% 25g	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	22% 16g	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	% 14.4g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	152% 57.7g	146% 55.4g	38g per day for Men 19-50 years
Protein	96% 54g	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Salted Mustard Cabbage	Recommended Dietary Allowance
Vitamin A	111% 1000μg	97% 875μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	85% 1mg	59.5% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	142% 1.85mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.5% 9.04mg	80.4% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	107% 5.37mg	66.4% 3.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	192% 2.5mg	412% 5.36mg	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	322% 1288μg	321% 1286μg	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	1205% 1085mg	0% 0mg	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	156% 23.5mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1300% 1560μg	1720% 2064μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Salted Mustard Cabbage	Recommended Dietary Allowance
Calcium	108% 1077mg	120% 1196mg	1000mg per day for Men 19-50 years
Copper	81% 0.73mg	67.5% 0.61mg	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	195% 15.6mg	156% 12.5mg	8mg per day for Men 19-50 years
Magnesium	82.4% 346mg	63.8% 268mg	420mg per day for Men 19-50 years
Manganese	246% 5.65mg	169% 3.9mg	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% 962mg	69% 482mg	700mg per day for Men 19-50 years
Potassium	120% 4077mg	129% 4393mg	3400mg per day for Men 19-50 years
Selenium	98% 54μg	29.2% 16μg	55μg per day for Men 19-50 years
Sodium	30.8% 462mg	854% 12804mg	1500mg per day for Men 19-50 years
Zinc	84% 9.23mg	48.7% 5.36mg	11mg per day for Men 19-50 years
Water	47.5% 1759g	44.4% 1645g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Frozen Chopped Broccoli vs Salted Mustard Cabbage:

• Frozen Chopped Broccoli, Unprepared has 1.4 times more Vitamin B1, 1.6 times more Vitamin B5, more Vitamin C and 65.7 times more Vitamin E than Salted Mustard Cabbage.
• While Salted Mustard Cabbage contains 1.4 times more Vitamin B3, 2.1 times more Vitamin B6 and 1.3 times more Vitamin K than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Salted Mustard Cabbage have similar amounts of Vitamin A, Vitamin B2 and Vitamin B9 per 500 kcal.
• Both Frozen Chopped Broccoli, Unprepared as well as Salted Mustard Cabbage have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Frozen Chopped Broccoli vs Salted Mustard Cabbage:

• Frozen Chopped Broccoli, Unprepared has 1.2 times more Copper, 1.2 times more Iron, 1.3 times more Magnesium, 1.5 times more Manganese, 2 times more Phosphorus, 3.4 times more Selenium and 1.7 times more Zinc than Salted Mustard Cabbage.
• While Salted Mustard Cabbage contains 27.7 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Salted Mustard Cabbage have similar amounts of Calcium, Potassium and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Frozen Chopped Broccoli, Unprepared has 3.1 times more Fat, 4.3 times more Omega 3 and 2.8 times more Protein than Salted Mustard Cabbage.
• Both Frozen Chopped Broccoli, Unprepared and Salted Mustard Cabbage have similar amounts of Energy, Carbohydrate, Sugars and Fiber per 500 kcal.
• Both Frozen Chopped Broccoli, Unprepared as well as Salted Mustard Cabbage have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.