Comparing Nutrients in 500 calories Boiled Spears Frozen Broccoli VS Pickled Cabbage, Japanese Style

Weight per 500 calories

• Boiled Spears Frozen Broccoli: 1786g
• Pickled Cabbage, Japanese Style: 1667g

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

Discover which food has more nutrients per 500 calories - Boiled Spears Frozen Broccoli or Pickled Cabbage, Japanese Style?

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Pickled Cabbage, Japanese Style	21%	3%	76%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Pickled Cabbage, Japanese Style	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.03% 1.96g	1.7% 1.67g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	1.37% 0.23g	1.86% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.6% 96g	72.7% 95g	130g per day for Men 19-50 years
Sugars	36.2% 26.3g	30% 21.7g	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	141% 53.6g	136% 51.7g	38g per day for Men 19-50 years
Protein	99% 55.4g	47.6% 26.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Pickled Cabbage, Japanese Style	Recommended Dietary Allowance
Vitamin A	101% 911μg	16.7% 150μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82% 0.98mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	111% 1.45mg	51.3% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	18.8% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	98% 4.9mg	67.3% 3.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.32mg	128% 1.67mg	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	134% 536μg	175% 700μg	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	796% 716mg	13% 11.7mg	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	157% 23.6mg	13.3% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1311% 1573μg	1749% 2098μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Pickled Cabbage, Japanese Style	Recommended Dietary Allowance
Calcium	91% 911mg	80% 800mg	1000mg per day for Men 19-50 years
Copper	85.3% 0.77mg	46.3% 0.42mg	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	136% 11mg	102% 8.17mg	8mg per day for Men 19-50 years
Magnesium	85% 357mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	252% 5.8mg	172% 3.97mg	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	140% 982mg	102% 717mg	700mg per day for Men 19-50 years
Potassium	95% 3214mg	418% 14217mg	3400mg per day for Men 19-50 years
Selenium	61.7% 34μg	30.3% 16.7μg	55μg per day for Men 19-50 years
Sodium	28.6% 429mg	308% 4617mg	1500mg per day for Men 19-50 years
Zinc	48.7% 5.36mg	30.3% 3.33mg	11mg per day for Men 19-50 years
Water	43.8% 1620g	41% 1523g	3700g per day for Men 19-50 years

Boiled Spears Frozen Broccoli VS Pickled Cabbage, Japanese Style Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Spears Frozen Broccoli or Pickled Cabbage, Japanese Style?

Lets compare vitamin content per 500 calories of Boiled Spears Frozen Broccoli vs Pickled Cabbage, Japanese Style:

• 500 calories of Boiled Spears Frozen Broccoli have 6.1 times more Vitamin A, more Vitamin B1, 2.2 times more Vitamin B2, 2.7 times more Vitamin B3, 1.5 times more Vitamin B5, 1.4 times more Vitamin B6, 61.4 times more Vitamin C and 11.8 times more Vitamin E than Pickled Cabbage, Japanese Style.
• While 500 kcal of Pickled Fresh Japanese Style Cabbage contain 1.3 times more Vitamin B9 and 1.3 times more Vitamin K than Boiled and Drained Spears Frozen Broccoli.
• 500 calories of Pickled Cabbage, Japanese Style have insufficient amounts of Vitamin B1
• Both Boiled and Drained Spears Frozen Broccoli as well as Pickled Fresh Japanese Style Cabbage have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Spears Frozen Broccoli vs Pickled Cabbage, Japanese Style:

• 500 calories of Boiled Spears Frozen Broccoli have 1.8 times more Copper, 1.3 times more Iron, 1.8 times more Magnesium, 1.5 times more Manganese, 1.4 times more Phosphorus, 2 times more Selenium and 1.6 times more Zinc than Pickled Cabbage, Japanese Style.
• While 500 kcal of Pickled Fresh Japanese Style Cabbage contain 4.4 times more Potassium and 10.8 times more Sodium than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Pickled Cabbage, Japanese Style contain similar levels of Calcium and Water per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Spears Frozen Broccoli have 1.8 times more Omega 3, 1.2 times more Sugars and 2.1 times more Protein than Pickled Cabbage, Japanese Style.
• Both Boiled Spears Frozen Broccoli and Pickled Cabbage, Japanese Style offer comparable quantities of Energy, Carbohydrate and Fiber per 500 calories.
• Both Boiled and Drained Spears Frozen Broccoli as well as Pickled Fresh Japanese Style Cabbage provide inadequate amounts of Omega 6 in 500 calories.