Comparing Nutrients in 500 calories Savoy Cabbage VS Frozen Chopped Broccoli

Weight per 500 calories

• Savoy Cabbage: 1852g
• Frozen Chopped Broccoli: 1923g

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

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

Macros Ratio

	Protein	Fat	Carbs
Savoy Cabbage	24%	3%	73%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Savoy Cabbage	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.85g	5.75% 5.58g	97g per day for Men 19-50 years
Saturated Fat	0.75% 0.24g	2.64% 0.85g	32g per day for Men 19-50 years
Omega 3	32.4% 0.52g	126% 2g	1.6g per day for Men 19-50 years
Omega 6	2.3% 0.39g	3.5% 0.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	87% 113g	70.7% 92g	130g per day for Men 19-50 years
Sugars	58% 42g	36% 26g	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	22% 16g	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	% 14.4g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	151% 57.4g	152% 57.7g	38g per day for Men 19-50 years
Protein	66% 37g	96% 54g	56g per day for Men 19-50 years

Vitamins

	Savoy Cabbage	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	103% 926μg	111% 1000μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	108% 1.3mg	85% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.7% 0.56mg	142% 1.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.7% 5.56mg	56.5% 9.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	69.3% 3.46mg	107% 5.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	271% 3.5mg	192% 2.5mg	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	370% 1481μg	322% 1288μg	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	638% 574mg	1205% 1085mg	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	21% 3.15mg	156% 23.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1062% 1274μg	1300% 1560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Savoy Cabbage	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	65% 648mg	108% 1077mg	1000mg per day for Men 19-50 years
Copper	128% 1.15mg	81% 0.73mg	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	93% 7.4mg	195% 15.6mg	8mg per day for Men 19-50 years
Magnesium	123% 519mg	82.4% 346mg	420mg per day for Men 19-50 years
Manganese	145% 3.33mg	246% 5.65mg	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	111% 778mg	137% 962mg	700mg per day for Men 19-50 years
Potassium	125% 4259mg	120% 4077mg	3400mg per day for Men 19-50 years
Selenium	30.3% 16.7μg	98% 54μg	55μg per day for Men 19-50 years
Sodium	34.6% 519mg	30.8% 462mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	84% 9.23mg	11mg per day for Men 19-50 years
Water	45.5% 1685g	47.5% 1759g	3700g per day for Men 19-50 years

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

• Raw Savoy Cabbage has 1.3 times more Vitamin B1 and 1.4 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 3.3 times more Vitamin B2, 1.6 times more Vitamin B3, 1.5 times more Vitamin B5, 1.9 times more Vitamin C and 7.5 times more Vitamin E than Raw Savoy Cabbage.
• Both Raw Savoy Cabbage and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin A, Vitamin B9 and Vitamin K per 500 kcal.
• Both Raw Savoy Cabbage as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Raw Savoy Cabbage has 1.6 times more Copper and 1.5 times more Magnesium than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.7 times more Calcium, 2.1 times more Iron, 1.7 times more Manganese, 3.2 times more Selenium and 1.8 times more Zinc than Raw Savoy Cabbage.
• Both Raw Savoy Cabbage and Frozen Chopped Broccoli, Unprepared have similar amounts of Phosphorus, Potassium, Sodium and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Savoy Cabbage has 1.2 times more Carbohydrate and 1.6 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 3 times more Fat, 3.9 times more Omega 3 and 1.5 times more Protein than Raw Savoy Cabbage.
• Both Raw Savoy Cabbage and Frozen Chopped Broccoli, Unprepared have similar amounts of Energy and Fiber per 500 kcal.
• Both Raw Savoy Cabbage as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.