Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Napa Cabbage

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Napa Cabbage	25%	9%	66%

Macro Nutrients

	Frozen Broccoli Spears	Napa Cabbage	Recommended Dietary Allowance
Energy	2% 57.5kcal	1.1% 31.8kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.27% 0.085g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	7.07% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	0.18% 0.03g	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	4.93% 6.4g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	3.86% 2.8g	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	6.27% 2.4g	38g per day for Men 19-50 years
Protein	11% 6.07g	4.25% 2.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Napa Cabbage	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	4.17% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	35.4% 0.46mg	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	46.6% 187μg	39% 157μg	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	151% 136mg	59.5% 53.6mg	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	18% 2.68mg	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	71% 85μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Napa Cabbage	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	15.3% 153mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	7.94% 0.071mg	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	18% 1.43mg	7.7% 0.62mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	16.4% 0.38mg	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	16.7% 117mg	8.22% 57.5mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	14% 472mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	4.15% 0.46mg	11mg per day for Men 19-50 years
Water	4.86% 180g	5.06% 187g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Napa Cabbage per 7 oz

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

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

• 7 ounces of Frozen Broccoli Spears have 3.6 times more Vitamin A, 1.8 times more Vitamin B1, 2.3 times more Vitamin B2, 2.3 times more Vitamin B5, 2.5 times more Vitamin C, 11.3 times more Vitamin E and 2.4 times more Vitamin K than Napa Cabbage.
• While 7 oz of Raw Chinese Napa Cabbage contain 1.3 times more Vitamin B6 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Napa Cabbage provide similar amounts of Vitamin B3 and Vitamin B9 per seven ounces.
• 7 ounces of Napa Cabbage have insufficient amounts of Vitamin A and Vitamin E
• Both Frozen Broccoli Spears as well as Raw Chinese Napa Cabbage have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Frozen Broccoli Spears have 2.3 times more Iron, 1.2 times more Magnesium, 1.3 times more Manganese, 2 times more Phosphorus, 3.2 times more Selenium and 1.5 times more Zinc than Napa Cabbage.
• While 7 oz of Raw Chinese Napa Cabbage contain 1.9 times more Calcium than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Napa Cabbage contain similar levels of Copper, Potassium and Water per seven ounces.
• 7 ounces of Napa Cabbage lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Broccoli Spears have 2.2 times more Omega 3, 1.7 times more Carbohydrate, 2.5 times more Fiber and 2.6 times more Protein than Napa Cabbage.
• Both Frozen Broccoli Spears as well as Raw Chinese Napa Cabbage provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Frozen Broccoli Spears VS Napa Cabbage

What are the health benefits of Frozen Broccoli Spears compared to Napa Cabbage?

Both frozen broccoli spears and Napa cabbage are nutritious plant-based foods. Frozen broccoli spears are a good source of vitamins C and K, as well as fiber and antioxidants. Napa cabbage, on the other hand, is rich in vitamins A, C, and K, as well as folate and fiber. Both options can contribute to a balanced vegan diet, providing essential nutrients for overall health and well-being.

Can I lose weight easier by eating more Frozen Broccoli Spears or Napa Cabbage?

Both frozen broccoli spears and Napa cabbage are low in calories and high in fiber, making them great choices for weight loss. However, broccoli spears are slightly higher in calories and carbohydrates compared to Napa cabbage. Therefore, if you are looking to lose weight, Napa cabbage may be the better option as it is lower in calories and carbohydrates, making it easier to create a calorie deficit for weight loss. Remember, weight loss ultimately depends on creating a calorie deficit, so incorporating a variety of nutrient-dense foods and maintaining a balanced diet is key.

Should I eat more Frozen Broccoli Spears or more Napa Cabbage to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming a variety of plant-based protein sources. Both frozen broccoli spears and Napa cabbage are nutritious options, but for muscle gain, you may want to prioritize protein-rich foods such as legumes, tofu, tempeh, quinoa, and nuts/seeds. Incorporating a variety of these plant-based protein sources into your diet will support muscle growth and recovery.

What is the environmental impact of producing Frozen Broccoli Spears compared to Napa Cabbage?

Producing frozen broccoli spears generally has a higher environmental impact compared to Napa cabbage due to the energy-intensive processes involved in freezing and packaging. Broccoli requires more resources such as water, land, and energy to grow and harvest compared to Napa cabbage, which is a more efficient crop to cultivate. Choosing Napa cabbage over frozen broccoli can help reduce your carbon footprint and support sustainable food choices.