Comparing Nutrients in 500 calories Cabbage VS Frozen Broccoli Spears

Weight per 500 calories

• Cabbage: 2000g
• Frozen Broccoli Spears: 1724g

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 Frozen Broccoli Spears?

Macros Ratio

	Protein	Fat	Carbs
Cabbage	18%	3%	79%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Cabbage	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	2.13% 0.68g	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	0% 0g	135% 2.16g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	3.75% 0.64g	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	71% 92g	130g per day for Men 19-50 years
Sugars	88.3% 64g	35% 25.3g	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	136% 51.7g	38g per day for Men 19-50 years
Protein	45.7% 25.6g	94% 52.8g	56g per day for Men 19-50 years

Vitamins

	Cabbage	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	11% 100μg	109% 983μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	102% 1.22mg	103% 1.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.5% 0.8mg	151% 1.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.3% 4.68mg	49.8% 7.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	85% 4.24mg	83.4% 4.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	191% 2.48mg	232% 3mg	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	405% 1621μg	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	1308% 1178mg	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	155% 23.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1267% 1520μg	1457% 1748μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cabbage	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	80% 800mg	70.7% 707mg	1000mg per day for Men 19-50 years
Copper	42.2% 0.38mg	69% 0.62mg	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	155% 12.4mg	8mg per day for Men 19-50 years
Magnesium	57% 240mg	65.7% 276mg	420mg per day for Men 19-50 years
Manganese	139% 3.2mg	192% 4.4mg	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	145% 1017mg	700mg per day for Men 19-50 years
Potassium	100% 3400mg	127% 4310mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	59.6% 32.8μg	55μg per day for Men 19-50 years
Sodium	24% 360mg	19.5% 293mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	53.3% 5.86mg	11mg per day for Men 19-50 years
Water	50% 1844g	42% 1561g	3700g per day for Men 19-50 years

Cabbage VS Frozen Broccoli Spears Nutrients Per 500 Kcal

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

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

• 500 kcal of Frozen Broccoli Spears contain 9.8 times more Vitamin A, 2.5 times more Vitamin B2, 1.7 times more Vitamin B3, 1.9 times more Vitamin B9, 1.6 times more Vitamin C and 7.8 times more Vitamin E than Raw Cabbage.
• Both Cabbage and Frozen Broccoli Spears provide similar amounts of Vitamin B1, Vitamin B5, Vitamin B6 and Vitamin K per 500 calories.
• Both Raw Cabbage as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Cabbage have 1.2 times more Sodium than Frozen Broccoli Spears.
• While 500 kcal of Frozen Broccoli Spears contain 1.6 times more Copper, 1.3 times more Iron, 1.4 times more Manganese, 2 times more Phosphorus, 1.3 times more Potassium, 5.5 times more Selenium and 1.6 times more Zinc than Raw Cabbage.
• Both Cabbage and Frozen Broccoli Spears contain similar levels of Calcium, Magnesium and Water per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cabbage have 1.3 times more Carbohydrate and 2.5 times more Sugars than Frozen Broccoli Spears.
• While 500 kcal of Frozen Broccoli Spears contain more Omega 3 and 2.1 times more Protein than Raw Cabbage.
• Both Cabbage and Frozen Broccoli Spears 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 Frozen Broccoli Spears provide inadequate amounts of Omega 6 in 500 calories.