Comparing Nutrients in 5 ounces Cooked Chopped Frozen Broccoli VS Pickled Cabbage, Japanese Style

Macros Ratio

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

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Pickled Cabbage, Japanese Style	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	1.47% 42.5kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	0.058% 0.018g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	2.2% 0.035g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	0.16% 0.027g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.83% 7.6g	6.2% 8.04g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	2.54% 1.84g	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	11% 4.25g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	7.85% 4.4g	4.05% 2.27g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Pickled Cabbage, Japanese Style	Recommended Dietary Allowance
Vitamin A	8.03% 72.3μg	1.4% 12.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.5% 0.078mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.83% 0.11mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.06% 0.65mg	1.6% 0.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.77% 0.39mg	5.73% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	11% 0.14mg	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	20% 79.4μg	15% 59.5μg	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	63% 57mg	1.1% 0.99mg	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	12.5% 1.87mg	1.13% 0.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	104% 125μg	149% 178μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Pickled Cabbage, Japanese Style	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	5.35% 0.048mg	3.94% 0.035mg	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	11% 0.86mg	8.7% 0.69mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	13.7% 0.32mg	14.7% 0.34mg	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	9.92% 69.5mg	8.7% 61mg	700mg per day for Men 19-50 years
Potassium	5.92% 201mg	35.6% 1209mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	2.58% 1.4μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	26% 393mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	2.58% 0.28mg	11mg per day for Men 19-50 years
Water	3.48% 129g	3.5% 130g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Pickled Cabbage, Japanese Style per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Chopped Frozen Broccoli versus 5 oz of Pickled Cabbage, Japanese Style to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Chopped Frozen Broccoli vs Pickled Cabbage, Japanese Style:

• 5 ounces of Cooked Chopped Frozen Broccoli have 5.7 times more Vitamin A, more Vitamin B1, 2 times more Vitamin B2, 2.5 times more Vitamin B3, 1.4 times more Vitamin B5, 1.3 times more Vitamin B6, 1.3 times more Vitamin B9, 57.3 times more Vitamin C and 11 times more Vitamin E than Pickled Cabbage, Japanese Style.
• While 5 oz of Pickled Fresh Japanese Style Cabbage contain 1.4 times more Vitamin K than Boiled Chopped Frozen Broccoli.
• 5 ounces of Pickled Cabbage, Japanese Style have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin C and Vitamin E
• Both Boiled Chopped Frozen Broccoli as well as Pickled Fresh Japanese Style Cabbage have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Chopped Frozen Broccoli vs Pickled Cabbage, Japanese Style:

• 5 ounces of Cooked Chopped Frozen Broccoli have 1.4 times more Copper, 1.2 times more Iron and 1.4 times more Zinc than Pickled Cabbage, Japanese Style.
• While 5 oz of Pickled Fresh Japanese Style Cabbage contain 1.5 times more Calcium, 6 times more Potassium and 25.2 times more Sodium than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Pickled Cabbage, Japanese Style contain similar levels of Magnesium, Manganese, Phosphorus and Water per five ounces.
• 5 ounces of Pickled Cabbage, Japanese Style lack sufficient amounts of Zinc
• Both Boiled Chopped Frozen Broccoli as well as Pickled Fresh Japanese Style Cabbage lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Chopped Frozen Broccoli have 1.7 times more Omega 3 and 1.9 times more Protein than Pickled Cabbage, Japanese Style.
• Both Cooked Chopped Frozen Broccoli and Pickled Cabbage, Japanese Style offer comparable quantities of Carbohydrate and Fiber per five ounces.
• 5 ounces of Pickled Cabbage, Japanese Style provide inadequate amounts of Omega 3
• Both Boiled Chopped Frozen Broccoli as well as Pickled Fresh Japanese Style Cabbage provide inadequate amounts of Energy and Omega 6 in five ounces.