Comparing Nutrients in 5 ounces Boiled Spears Frozen Broccoli VS Red Cabbage

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Red Cabbage	16%	4%	80%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Red Cabbage	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	1.5% 44kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	0.23% 0.23g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	0.093% 0.03g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	4% 0.064g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	0.28% 0.048g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.84% 7.6g	8.04% 10.4g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	7.5% 5.43g	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	2.9% 2.1g	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	% 2.47g	g per day for Men 19-50 years
Sucrose	NA	% 0.85g	g per day for Men 19-50 years
Fiber	11% 4.25g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	7.85% 4.4g	3.6% 2.03g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Red Cabbage	Recommended Dietary Allowance
Vitamin A	8.03% 72.3μg	8.8% 79.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.5% 0.078mg	7.56% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.83% 0.11mg	7.52% 0.098mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.06% 0.65mg	3.7% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.77% 0.39mg	4.17% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	22.8% 0.3mg	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	10.6% 42.5μg	6.38% 25.5μg	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	89.8% 80.8mg	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	1.04% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	104% 125μg	45% 54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Red Cabbage	Recommended Dietary Allowance
Calcium	7.23% 72.3mg	6.38% 63.8mg	1000mg per day for Men 19-50 years
Copper	6.77% 0.061mg	2.68% 0.024mg	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	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	6.75% 28.3mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	15% 0.34mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	19% 8.5μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	11% 78mg	6.07% 42.5mg	700mg per day for Men 19-50 years
Potassium	7.5% 255mg	10% 344mg	3400mg per day for Men 19-50 years
Selenium	4.9% 2.7μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	2.55% 38.3mg	1500mg per day for Men 19-50 years
Zinc	3.87% 0.43mg	2.83% 0.31mg	11mg per day for Men 19-50 years
Water	3.48% 129g	3.46% 128g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spears Frozen Broccoli VS Red Cabbage per 5 oz

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

Lets compare vitamin content per 5 ounces of Boiled Spears Frozen Broccoli vs Red Cabbage:

• 5 ounces of Boiled Spears Frozen Broccoli have 1.9 times more Vitamin B5, 1.7 times more Vitamin B9, 12 times more Vitamin E and 2.3 times more Vitamin K than Red Cabbage.
• While 5 oz of Raw Red Cabbage contain 1.6 times more Vitamin B6 and 1.4 times more Vitamin C than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Red Cabbage provide similar amounts of Vitamin A, Vitamin B1, Vitamin B2 and Vitamin B3 per five ounces.
• 5 ounces of Red Cabbage have insufficient amounts of Vitamin E
• Both Boiled and Drained Spears Frozen Broccoli as well as Raw Red Cabbage have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Spears Frozen Broccoli vs Red Cabbage:

• 5 ounces of Boiled Spears Frozen Broccoli have 2.5 times more Copper, 1.3 times more Magnesium, 1.3 times more Manganese, 1.8 times more Phosphorus, 3.2 times more Selenium and 1.4 times more Zinc than Red Cabbage.
• While 5 oz of Raw Red Cabbage contain 1.3 times more Iron and 1.4 times more Potassium than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Red Cabbage contain similar levels of Calcium and Water per five ounces.
• 5 ounces of Red Cabbage lack sufficient amounts of Copper and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Spears Frozen Broccoli have 1.4 times more Fiber and 2.2 times more Protein than Red Cabbage.
• While 5 oz of Raw Red Cabbage contain 1.4 times more Carbohydrate and 2.6 times more Sugars than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Red Cabbage offer comparable quantities of Omega 3 per five ounces.
• Both Boiled and Drained Spears Frozen Broccoli as well as Raw Red Cabbage provide inadequate amounts of Energy and Omega 6 in five ounces.