Comparing Nutrients in 7 ounces Cooked Chopped Frozen Broccoli VS Boiled Napa Cabbage

Macros Ratio

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

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Boiled Napa Cabbage	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	0.96% 27.8kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	5.95% 0.095g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	0.15% 0.026g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.17% 10.6g	3.68% 4.8g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	NA	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	15.7% 5.95g	8.88% 3.37g	38g per day for Men 19-50 years
Protein	11% 6.15g	5.3% 2.98g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Boiled Napa Cabbage	Recommended Dietary Allowance
Vitamin A	11.2% 101μg	10.6% 95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	7.28% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	3.18% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	27% 0.35mg	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	27.8% 111μg	26.3% 105μg	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	88.4% 79.6mg	35% 31.4mg	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	17.5% 2.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	146% 175μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Boiled Napa Cabbage	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	6.4% 0.058mg	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	15% 1.2mg	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	19.2% 0.44mg	13.2% 0.3mg	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	14% 97mg	11% 77.4mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	13% 447mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	3.25% 0.36mg	11mg per day for Men 19-50 years
Water	4.87% 180g	5.1% 189g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Boiled Napa Cabbage per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Chopped Frozen Broccoli versus 7 oz of Boiled Napa Cabbage to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Chopped Frozen Broccoli vs Boiled Napa Cabbage:

• 7 ounces of Cooked Chopped Frozen Broccoli have 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 Napa Cabbage.
• While 7 oz of Boiled and Drained Chinese Napa Cabbage contain 1.4 times more Vitamin B6 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Boiled Napa Cabbage provide similar amounts of Vitamin A, Vitamin B3 and Vitamin B9 per seven ounces.
• 7 ounces of Boiled Napa Cabbage have insufficient amounts of Vitamin B5
• Both Boiled Chopped Frozen Broccoli as well as Boiled and Drained Chinese Napa Cabbage have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Chopped Frozen Broccoli vs Boiled Napa Cabbage:

• 7 ounces of Cooked Chopped Frozen Broccoli have 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 Napa Cabbage.
• While 7 oz of Boiled and Drained Chinese Napa Cabbage contain 1.6 times more Potassium than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Boiled Napa Cabbage contain similar levels of Calcium, Copper and Water per seven ounces.
• 7 ounces of Boiled Napa Cabbage lack sufficient amounts of Zinc
• Both Boiled Chopped Frozen Broccoli as well as Boiled and Drained Chinese Napa Cabbage lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

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