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

Weight per 500 calories

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

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

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

Macros Ratio

	Protein	Fat	Carbs
Salted Mustard Cabbage	16%	3%	81%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Salted Mustard Cabbage	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.84% 1.8g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	0.73% 0.23g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	29% 0.46g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	1.37% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	77.3% 101g	73.5% 96g	130g per day for Men 19-50 years
Sugars	34.5% 25g	36.2% 26.3g	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	146% 55.4g	141% 53.6g	38g per day for Men 19-50 years
Protein	35% 19.6g	99% 55.4g	56g per day for Men 19-50 years

Vitamins

	Salted Mustard Cabbage	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	97% 875μg	101% 911μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59.5% 0.71mg	82% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	111% 1.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	80.4% 13mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.4% 3.32mg	98% 4.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	412% 5.36mg	179% 2.32mg	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	321% 1286μg	250% 1000μg	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	0% 0mg	796% 716mg	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	2.4% 0.36mg	157% 23.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1720% 2064μg	1311% 1573μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Salted Mustard Cabbage	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	120% 1196mg	59% 589mg	1000mg per day for Men 19-50 years
Copper	67.5% 0.61mg	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	156% 12.5mg	136% 11mg	8mg per day for Men 19-50 years
Magnesium	63.8% 268mg	55.3% 232mg	420mg per day for Men 19-50 years
Manganese	169% 3.9mg	173% 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	69% 482mg	125% 875mg	700mg per day for Men 19-50 years
Potassium	129% 4393mg	74.6% 2536mg	3400mg per day for Men 19-50 years
Selenium	29.2% 16μg	22.7% 12.5μg	55μg per day for Men 19-50 years
Sodium	854% 12804mg	13% 196mg	1500mg per day for Men 19-50 years
Zinc	48.7% 5.36mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	44.4% 1645g	43.8% 1620g	3700g per day for Men 19-50 years

Salted Mustard Cabbage VS Cooked Chopped Frozen Broccoli Nutrients Per 500 Kcal

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

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

• 500 calories of Salted Mustard Cabbage have 1.6 times more Vitamin B3, 2.3 times more Vitamin B6, 1.3 times more Vitamin B9 and 1.3 times more Vitamin K than Cooked Chopped Frozen Broccoli.
• While 500 kcal of Boiled Chopped Frozen Broccoli contain 1.4 times more Vitamin B1, 1.5 times more Vitamin B5, more Vitamin C and 66 times more Vitamin E than Salted Mustard Cabbage.
• Both Salted Mustard Cabbage and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin A and Vitamin B2 per 500 calories.
• 500 calories of Salted Mustard Cabbage have insufficient amounts of Vitamin C and Vitamin E
• Both Salted Mustard Cabbage as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Salted Mustard Cabbage have 2 times more Calcium, 1.7 times more Potassium, 1.3 times more Selenium and 65.2 times more Sodium than Cooked Chopped Frozen Broccoli.
• While 500 kcal of Boiled Chopped Frozen Broccoli contain 1.8 times more Phosphorus than Salted Mustard Cabbage.
• Both Salted Mustard Cabbage and Cooked Chopped Frozen Broccoli contain similar levels of Copper, Iron, Magnesium, Manganese, Zinc and Water per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Boiled Chopped Frozen Broccoli contain 1.6 times more Omega 3 and 2.8 times more Protein than Salted Mustard Cabbage.
• Both Salted Mustard Cabbage and Cooked Chopped Frozen Broccoli offer comparable quantities of Energy, Carbohydrate, Sugars and Fiber per 500 calories.
• Both Salted Mustard Cabbage as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Omega 6 in 500 calories.