Comparing Nutrients in 500 calories Cabbage VS Boiled Spears Frozen Broccoli

Weight per 500 calories

• Cabbage: 2000g
• Boiled Spears 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 - Cabbage or Boiled Spears Frozen Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Cabbage	18%	3%	79%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Cabbage	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	2.03% 1.96g	97g per day for Men 19-50 years
Saturated Fat	2.13% 0.68g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	0% 0g	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	89.2% 116g	73.6% 96g	130g per day for Men 19-50 years
Sugars	88.3% 64g	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	40% 29g	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	% 33.4g	NA	g per day for Men 19-50 years
Sucrose	% 1.6g	NA	g per day for Men 19-50 years
Fiber	132% 50g	141% 53.6g	38g per day for Men 19-50 years
Protein	45.7% 25.6g	99% 55.4g	56g per day for Men 19-50 years

Vitamins

	Cabbage	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	11% 100μg	101% 911μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	102% 1.22mg	82% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.5% 0.8mg	111% 1.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.3% 4.68mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	85% 4.24mg	98% 4.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	191% 2.48mg	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	215% 860μg	134% 536μg	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	813% 732mg	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	20% 3mg	157% 23.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1267% 1520μg	1311% 1573μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cabbage	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	80% 800mg	91% 911mg	1000mg per day for Men 19-50 years
Copper	42.2% 0.38mg	85.3% 0.77mg	0.9mg per day for Men 19-50 years
Fluoride	0.5% 20μg	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	118% 9.4mg	136% 11mg	8mg per day for Men 19-50 years
Magnesium	57% 240mg	85% 357mg	420mg per day for Men 19-50 years
Manganese	139% 3.2mg	252% 5.8mg	2.3mg per day for Men 19-50 years
Molybdenum	308% 139μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	74.3% 520mg	140% 982mg	700mg per day for Men 19-50 years
Potassium	100% 3400mg	95% 3214mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	61.7% 34μg	55μg per day for Men 19-50 years
Sodium	24% 360mg	28.6% 429mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	48.7% 5.36mg	11mg per day for Men 19-50 years
Water	50% 1844g	43.8% 1620g	3700g per day for Men 19-50 years

Cabbage VS Boiled Spears Frozen Broccoli Nutrients Per 500 Kcal

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

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

• 500 calories of Cabbage have 1.2 times more Vitamin B1 and 1.6 times more Vitamin B9 than Boiled Spears Frozen Broccoli.
• While 500 kcal of Boiled and Drained Spears Frozen Broccoli contain 9.1 times more Vitamin A, 1.8 times more Vitamin B2, 1.7 times more Vitamin B3 and 7.9 times more Vitamin E than Raw Cabbage.
• Both Cabbage and Boiled Spears Frozen Broccoli provide similar amounts of Vitamin B5, Vitamin B6, Vitamin C and Vitamin K per 500 calories.
• Both Raw Cabbage as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cabbage vs Boiled Spears Frozen Broccoli:

• 500 kcal of Boiled and Drained Spears Frozen Broccoli contain 2 times more Copper, 1.5 times more Magnesium, 1.8 times more Manganese, 1.9 times more Phosphorus, 5.7 times more Selenium and 1.5 times more Zinc than Raw Cabbage.
• Both Cabbage and Boiled Spears Frozen Broccoli contain similar levels of Calcium, Iron, Potassium, Sodium and Water per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cabbage have 1.2 times more Carbohydrate and 2.4 times more Sugars than Boiled Spears Frozen Broccoli.
• While 500 kcal of Boiled and Drained Spears Frozen Broccoli contain more Omega 3 and 2.2 times more Protein than Raw Cabbage.
• Both Cabbage and Boiled Spears Frozen Broccoli offer comparable quantities of Energy and Fiber per 500 calories.
• 500 calories of Cabbage provide inadequate amounts of Omega 3
• Both Raw Cabbage as well as Boiled and Drained Spears Frozen Broccoli provide inadequate amounts of Omega 6 in 500 calories.