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

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Cooked Napa Cabbage	30%	10%	60%

Macro Nutrients

	Frozen Chopped Broccoli	Cooked Napa Cabbage	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	0.82% 24kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	NA	32g per day for Men 19-50 years
Omega 3	13% 0.21g	NA	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	NA	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	3.4% 4.43g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	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	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	NA	38g per day for Men 19-50 years
Protein	9.96% 5.58g	3.9% 2.2g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Cooked Napa Cabbage	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	2.87% 25.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	0.83% 0.01mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	3.8% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	5.78% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	1.4% 0.069mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	5.65% 0.073mg	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	21.3% 85.3μg	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	7.06% 6.35mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Cooked Napa Cabbage	Recommended Dietary Allowance
Calcium	11% 111mg	5.75% 57.5mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	21% 0.19mg	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	18.4% 1.47mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	17.5% 0.4mg	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	5.4% 37.7mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	5.08% 173mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	4.9% 181g	5.17% 191g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Frozen Chopped Broccoli have 4 times more Vitamin A, 10.6 times more Vitamin B1, 3.8 times more Vitamin B2, 8 times more Vitamin B5, 3.5 times more Vitamin B6, 1.6 times more Vitamin B9 and 17.6 times more Vitamin C than Cooked Napa Cabbage.
• Both Frozen Chopped Broccoli and Cooked Napa Cabbage provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Cooked Napa Cabbage have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2 and Vitamin B5
• Both Frozen Chopped Broccoli, Unprepared as well as Cooked Napa Cabbage have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Frozen Chopped Broccoli have 1.9 times more Calcium, 2.3 times more Magnesium, 1.4 times more Manganese, 2.6 times more Phosphorus, 2.4 times more Potassium, 7 times more Selenium and 3.4 times more Zinc than Cooked Napa Cabbage.
• While 7 oz of Cooked Napa Cabbage contain 2.5 times more Copper than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Cooked Napa Cabbage contain similar levels of Iron and Water per seven ounces.
• 7 ounces of Cooked Napa Cabbage lack sufficient amounts of Magnesium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Chopped Broccoli have 2.1 times more Carbohydrate and 2.6 times more Protein than Cooked Napa Cabbage.
• 7 ounces of Cooked Napa Cabbage provide inadequate amounts of Carbohydrate and Protein
• Both Frozen Chopped Broccoli, Unprepared as well as Cooked Napa Cabbage provide inadequate amounts of Energy in seven ounces.