Comparing Nutrients in 5 ounces Boiled Napa Cabbage VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Boiled Napa Cabbage	35%	9%	56%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Boiled Napa Cabbage	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	0.68% 20kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	0.08% 0.026g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	0.11% 0.018g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.63% 3.4g	5.83% 7.6g	130g per day for Men 19-50 years
Sugars	NA	2.87% 2.1g	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	6.34% 2.4g	11% 4.25g	38g per day for Men 19-50 years
Protein	3.8% 2.13g	7.85% 4.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Napa Cabbage	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	7.56% 68μg	8.03% 72.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.2% 0.062mg	6.5% 0.078mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.8% 0.062mg	8.83% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.43% 0.71mg	4.06% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.27% 0.11mg	7.77% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.3% 0.25mg	14% 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	18.8% 75μg	20% 79.4μg	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	25% 22.4mg	63% 57mg	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	NA	12.5% 1.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	104% 125μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Napa Cabbage	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	4.57% 0.041mg	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	5.3% 0.43mg	11% 0.86mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	9.43% 0.22mg	13.7% 0.32mg	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	7.9% 55.3mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	9.4% 319mg	5.92% 201mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	2.3% 0.26mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	3.65% 135g	3.48% 129g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Napa Cabbage VS Cooked Chopped Frozen Broccoli per 5 oz

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

Lets compare vitamin content per 5 ounces of Boiled Napa Cabbage vs Cooked Chopped Frozen Broccoli:

• 5 ounces of Boiled Napa Cabbage have 1.4 times more Vitamin B6 than Cooked Chopped Frozen Broccoli.
• While 5 oz of Boiled Chopped Frozen Broccoli contain 1.3 times more Vitamin B1, 1.8 times more Vitamin B2, 3.4 times more Vitamin B5 and 2.5 times more Vitamin C than Boiled and Drained Chinese Napa Cabbage.
• Both Boiled Napa Cabbage and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin A, Vitamin B3 and Vitamin B9 per five ounces.
• 5 ounces of Boiled Napa Cabbage have insufficient amounts of Vitamin B5
• Both Boiled and Drained Chinese Napa Cabbage as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Napa Cabbage vs Cooked Chopped Frozen Broccoli:

• 5 ounces of Boiled Napa Cabbage have 1.6 times more Potassium than Cooked Chopped Frozen Broccoli.
• While 5 oz of Boiled Chopped Frozen Broccoli contain 2 times more Iron, 1.3 times more Magnesium, 1.5 times more Manganese, 1.3 times more Phosphorus and 1.6 times more Zinc than Boiled and Drained Chinese Napa Cabbage.
• Both Boiled Napa Cabbage and Cooked Chopped Frozen Broccoli contain similar levels of Calcium, Copper and Water per five ounces.
• 5 ounces of Boiled Napa Cabbage lack sufficient amounts of Zinc
• Both Boiled and Drained Chinese Napa Cabbage as well as Boiled Chopped Frozen Broccoli lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Boiled Chopped Frozen Broccoli contain 2.2 times more Carbohydrate, 1.8 times more Fiber and 2.1 times more Protein than Boiled and Drained Chinese Napa Cabbage.
• Both Boiled Napa Cabbage and Cooked Chopped Frozen Broccoli offer comparable quantities of Omega 3 per five ounces.
• 5 ounces of Boiled Napa Cabbage provide inadequate amounts of Carbohydrate
• Both Boiled and Drained Chinese Napa Cabbage as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6 in five ounces.