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

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Pickled Cabbage, Japanese Style	21%	3%	76%

Macro Nutrients

	Cooked Broccoli Raab	Pickled Cabbage, Japanese Style	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	1.47% 42.5kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.74g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.13g	0.058% 0.018g	32g per day for Men 19-50 years
Omega 3	18% 0.28g	2.2% 0.035g	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	3.4% 4.42g	6.2% 8.04g	130g per day for Men 19-50 years
Sugars	1.2% 0.88g	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	0.47% 0.34g	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	% 0.33g	NA	g per day for Men 19-50 years
Sucrose	% 0.21g	NA	g per day for Men 19-50 years
Fiber	10.4% 3.97g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	9.7% 5.43g	4.05% 2.27g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Pickled Cabbage, Japanese Style	Recommended Dietary Allowance
Vitamin A	35.8% 322μg	1.4% 12.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.86mg	1.6% 0.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	5.73% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	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	25% 101μg	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	58.3% 52.4mg	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	24% 3.6mg	1.13% 0.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	302% 363μg	149% 178μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Pickled Cabbage, Japanese Style	Recommended Dietary Allowance
Calcium	16.7% 167mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	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	22.5% 1.8mg	8.7% 0.69mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	23.4% 0.54mg	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	16.6% 116mg	8.7% 61mg	700mg per day for Men 19-50 years
Potassium	14.3% 486mg	35.6% 1209mg	3400mg per day for Men 19-50 years
Selenium	3.35% 1.84μg	2.58% 1.4μg	55μg per day for Men 19-50 years
Sodium	5.3% 79.4mg	26% 393mg	1500mg per day for Men 19-50 years
Zinc	6.96% 0.77mg	2.58% 0.28mg	11mg per day for Men 19-50 years
Water	3.5% 130g	3.5% 130g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Cooked Broccoli Raab 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 Broccoli Raab vs Pickled Cabbage, Japanese Style:

• 5 ounces of Cooked Broccoli Raab have 25.2 times more Vitamin A, more Vitamin B1, 3.5 times more Vitamin B2, 11.2 times more Vitamin B3, 2.2 times more Vitamin B5, 2.2 times more Vitamin B6, 1.7 times more Vitamin B9, 52.9 times more Vitamin C, 21.1 times more Vitamin E and 2 times more Vitamin K than Pickled Cabbage, Japanese Style.
• 5 ounces of Pickled Cabbage, Japanese Style have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin C and Vitamin E
• Both Cooked Broccoli Raab 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 Broccoli Raab vs Pickled Cabbage, Japanese Style:

• 5 ounces of Cooked Broccoli Raab have 2.5 times more Calcium, 3 times more Copper, 2.6 times more Iron, 2.3 times more Magnesium, 1.6 times more Manganese, 1.9 times more Phosphorus, 1.3 times more Selenium and 2.7 times more Zinc than Pickled Cabbage, Japanese Style.
• While 5 oz of Pickled Fresh Japanese Style Cabbage contain 2.5 times more Potassium and 4.9 times more Sodium than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Pickled Cabbage, Japanese Style contain similar levels of Water per five ounces.
• 5 ounces of Pickled Cabbage, Japanese Style lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Broccoli Raab have 8 times more Omega 3 and 2.4 times more Protein than Pickled Cabbage, Japanese Style.
• While 5 oz of Pickled Fresh Japanese Style Cabbage contain 1.8 times more Carbohydrate than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Pickled Cabbage, Japanese Style offer comparable quantities of Fiber per five ounces.
• 5 ounces of Pickled Cabbage, Japanese Style provide inadequate amounts of Omega 3
• Both Cooked Broccoli Raab as well as Pickled Fresh Japanese Style Cabbage provide inadequate amounts of Energy and Omega 6 in five ounces.