Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Chinese Cabbage

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Chinese Cabbage	36%	11%	53%

Macro Nutrients

	Frozen Chopped Broccoli	Chinese Cabbage	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	0.89% 25.8kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	0.17% 0.054g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	6.82% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	0.49% 0.083g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.3% 9.5g	3.33% 4.33g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	3.23% 2.34g	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	2.27% 1.65g	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	% 1.5g	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	5.22% 2g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	5.3% 2.98g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Chinese Cabbage	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	49% 443μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	3.5% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	29.6% 0.38mg	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	33.2% 133μg	32.7% 131μg	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	124% 112mg	99% 89.3mg	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	16% 2.42mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	75.2% 90μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Chinese Cabbage	Recommended Dietary Allowance
Calcium	11% 111mg	21% 208mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	4.63% 0.042mg	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	20% 1.6mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	8.98% 37.7mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	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	14% 99mg	10.5% 73.4mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	14.7% 500mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	8.6% 129mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	3.43% 0.38mg	11mg per day for Men 19-50 years
Water	4.9% 181g	5.1% 189g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Chinese Cabbage per 7 oz

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

Lets compare vitamin content per 7 ounces of Frozen Chopped Broccoli vs Chinese Cabbage:

• 7 ounces of Frozen Chopped Broccoli have 1.3 times more Vitamin B1, 1.4 times more Vitamin B2, 3.2 times more Vitamin B5, 1.3 times more Vitamin C, 13.6 times more Vitamin E and 1.8 times more Vitamin K than Chinese Cabbage.
• While 7 oz of Raw Chinese Cabbage contain 4.3 times more Vitamin A and 1.5 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Chinese Cabbage provide similar amounts of Vitamin B3 and Vitamin B9 per seven ounces.
• 7 ounces of Chinese Cabbage have insufficient amounts of Vitamin B5 and Vitamin E
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Chinese Cabbage have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Chopped Broccoli vs Chinese Cabbage:

• 7 ounces of Frozen Chopped Broccoli have 1.8 times more Copper, 1.8 times more Manganese, 1.4 times more Phosphorus, 5.6 times more Selenium and 2.5 times more Zinc than Chinese Cabbage.
• While 7 oz of Raw Chinese Cabbage contain 1.9 times more Calcium and 2.7 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Chinese Cabbage contain similar levels of Iron, Magnesium, Potassium and Water per seven ounces.
• 7 ounces of Chinese Cabbage lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Chopped Broccoli have 1.9 times more Omega 3, 2.2 times more Carbohydrate, 3 times more Fiber and 1.9 times more Protein than Chinese Cabbage.
• 7 ounces of Chinese Cabbage provide inadequate amounts of Carbohydrate
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Chinese Cabbage provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Frozen Chopped Broccoli VS Chinese Cabbage

What are the health benefits of Frozen Chopped Broccoli compared to Chinese Cabbage?

Both frozen chopped broccoli and Chinese cabbage are excellent sources of vitamins, minerals, and antioxidants. Broccoli is particularly high in vitamin C, vitamin K, and folate, while Chinese cabbage is rich in vitamin K, vitamin C, and beta-carotene. Both vegetables are low in calories and high in fiber, making them great choices for weight management and digestive health. Overall, incorporating a variety of vegetables, including frozen chopped broccoli and Chinese cabbage, into your diet can provide a wide range of health benefits.

Can I lose weight easier by eating more Frozen Chopped Broccoli or Chinese Cabbage?

Both frozen chopped broccoli and Chinese cabbage are low in calories and high in fiber, making them great choices for weight loss. However, broccoli is slightly lower in calories and higher in fiber compared to Chinese cabbage. Therefore, incorporating more frozen chopped broccoli into your diet may help you lose weight more easily. Remember to pair these vegetables with a balanced diet and regular physical activity for optimal results.

Should I eat more Frozen Chopped Broccoli or more Chinese Cabbage to gain more muscles while training consistently?

Both frozen chopped broccoli and Chinese cabbage are excellent choices for muscle gain due to their high protein content. However, Chinese cabbage is slightly higher in protein and lower in calories compared to broccoli. Therefore, incorporating more Chinese cabbage into your diet may be beneficial for muscle growth while training consistently. Remember to include a variety of plant-based protein sources in your diet to support muscle development.

What is the environmental impact of producing Frozen Chopped Broccoli compared to Chinese Cabbage?

Both frozen chopped broccoli and Chinese cabbage have relatively low environmental impacts compared to animal products. However, broccoli typically requires more resources such as water and energy to grow and process compared to Chinese cabbage. Chinese cabbage is known for its ability to grow well in various climates with minimal inputs, making it a more sustainable option in terms of environmental impact.