Comparing Nutrients in 5 ounces Frozen Broccoli Spears VS Cabbage

Macros Ratio

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

Macro Nutrients

	Frozen Broccoli Spears	Cabbage	Recommended Dietary Allowance
Energy	1.4% 41kcal	1.22% 35.4kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.48g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	0.15% 0.048g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.31% 0.052g	0.14% 0.024g	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	6.32% 8.22g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	6.26% 4.54g	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	2.83% 2.06g	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	% 2.37g	g per day for Men 19-50 years
Sucrose	NA	% 0.11g	g per day for Men 19-50 years
Fiber	11% 4.25g	9.33% 3.54g	38g per day for Men 19-50 years
Protein	7.75% 4.34g	3.24% 1.8g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Cabbage	Recommended Dietary Allowance
Vitamin A	8.98% 80.8μg	0.79% 7.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.5% 0.1mg	7.2% 0.086mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.1% 0.65mg	2.07% 0.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.86% 0.34mg	6% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	13.5% 0.18mg	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	33.3% 133μg	15.2% 61μg	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	108% 97mg	57.6% 52mg	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	12.8% 1.9mg	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	89.8% 108μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Cabbage	Recommended Dietary Allowance
Calcium	5.8% 58mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	5.67% 0.051mg	3% 0.027mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.035% 1.4μg	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	12.8% 1.02mg	8.33% 0.67mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	15.8% 0.36mg	9.86% 0.23mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	22% 9.84μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	12% 83.6mg	5.26% 37mg	700mg per day for Men 19-50 years
Potassium	10.4% 354mg	7.1% 241mg	3400mg per day for Men 19-50 years
Selenium	4.9% 2.7μg	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	1.7% 25.5mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	2.3% 0.26mg	11mg per day for Men 19-50 years
Water	3.47% 128g	3.53% 131g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Cabbage per 5 oz

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

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

• 5 ounces of Frozen Broccoli Spears have 11.4 times more Vitamin A, 2.9 times more Vitamin B2, 2 times more Vitamin B3, 1.4 times more Vitamin B6, 2.2 times more Vitamin B9, 1.9 times more Vitamin C, 9 times more Vitamin E and 1.3 times more Vitamin K than Cabbage.
• Both Frozen Broccoli Spears and Cabbage provide similar amounts of Vitamin B1 and Vitamin B5 per five ounces.
• 5 ounces of Cabbage have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin E
• Both Frozen Broccoli Spears as well as Raw Cabbage have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Frozen Broccoli Spears have 1.9 times more Copper, 1.5 times more Iron, 1.3 times more Magnesium, 1.6 times more Manganese, 2.3 times more Phosphorus, 1.5 times more Potassium, 6.3 times more Selenium and 1.9 times more Zinc than Cabbage.
• Both Frozen Broccoli Spears and Cabbage contain similar levels of Calcium and Water per five ounces.
• 5 ounces of Cabbage lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Broccoli Spears have more Omega 3 and 2.4 times more Protein than Cabbage.
• While 5 oz of Raw Cabbage contain 2.2 times more Sugars than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Cabbage offer comparable quantities of Carbohydrate and Fiber per five ounces.
• 5 ounces of Cabbage provide inadequate amounts of Omega 3
• Both Frozen Broccoli Spears as well as Raw Cabbage provide inadequate amounts of Energy and Omega 6 in five ounces.