Comparing Nutrients in 5 ounces Frozen Chopped Broccoli VS Salted Mustard Cabbage

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Salted Mustard Cabbage	16%	3%	81%

Macro Nutrients

	Frozen Chopped Broccoli	Salted Mustard Cabbage	Recommended Dietary Allowance
Energy	1.27% 37kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	0.058% 0.018g	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	2.3% 0.037g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	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	5.2% 6.78g	6.14% 8g	130g per day for Men 19-50 years
Sugars	2.64% 1.9g	2.74% 2g	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	1.62% 1.18g	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	% 1.06g	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	7.1% 4g	2.8% 1.56g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Salted Mustard Cabbage	Recommended Dietary Allowance
Vitamin A	8.2% 73.7μg	7.7% 69.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.26% 0.075mg	4.72% 0.057mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	9.8% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.16% 0.67mg	6.38% 1.02mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.4mg	5.27% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	32.7% 0.43mg	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	23.7% 95μg	25.5% 102μg	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	89% 80mg	0% 0mg	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	11.5% 1.73mg	0.19% 0.028mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	96% 115μg	137% 164μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Salted Mustard Cabbage	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	9.5% 95mg	1000mg per day for Men 19-50 years
Copper	6% 0.054mg	5.35% 0.048mg	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	14.4% 1.15mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	5.06% 21.3mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	13.4% 0.31mg	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	10% 71mg	5.47% 38.3mg	700mg per day for Men 19-50 years
Potassium	8.84% 301mg	10.3% 349mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	67.8% 1016mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	3.87% 0.43mg	11mg per day for Men 19-50 years
Water	3.5% 130g	3.53% 131g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Salted Mustard Cabbage per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Chopped Broccoli versus 5 oz of Salted Mustard Cabbage to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Frozen Chopped Broccoli vs Salted Mustard Cabbage:

• 5 ounces of Frozen Chopped Broccoli have 1.3 times more Vitamin B1, 1.5 times more Vitamin B5, more Vitamin C and 61 times more Vitamin E than Salted Mustard Cabbage.
• While 5 oz of Salted Mustard Cabbage contain 1.5 times more Vitamin B3, 2.3 times more Vitamin B6 and 1.4 times more Vitamin K than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Salted Mustard Cabbage provide similar amounts of Vitamin A, Vitamin B2 and Vitamin B9 per five ounces.
• 5 ounces of Salted Mustard Cabbage have insufficient amounts of Vitamin C and Vitamin E
• Both Frozen Chopped Broccoli, Unprepared as well as Salted Mustard Cabbage have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen Chopped Broccoli vs Salted Mustard Cabbage:

• 5 ounces of Frozen Chopped Broccoli have 1.3 times more Manganese, 1.9 times more Phosphorus, 3.1 times more Selenium and 1.6 times more Zinc than Salted Mustard Cabbage.
• While 5 oz of Salted Mustard Cabbage contain 29.9 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Salted Mustard Cabbage contain similar levels of Calcium, Copper, Iron, Magnesium, Potassium and Water per five ounces.
• 5 ounces of Salted Mustard Cabbage lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Chopped Broccoli have 4 times more Omega 3 and 2.6 times more Protein than Salted Mustard Cabbage.
• Both Frozen Chopped Broccoli and Salted Mustard Cabbage offer comparable quantities of Carbohydrate and Fiber per five ounces.
• 5 ounces of Salted Mustard Cabbage provide inadequate amounts of Omega 3 and Protein
• Both Frozen Chopped Broccoli, Unprepared as well as Salted Mustard Cabbage provide inadequate amounts of Energy and Omega 6 in five ounces.