Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Stored Common Cabbage

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Stored Common Cabbage	17%	6%	77%

Macro Nutrients

	Frozen Broccoli Spears	Stored Common Cabbage	Recommended Dietary Allowance
Energy	2% 57.5kcal	1.64% 47.6kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.14% 0.046g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	5.7% 0.091g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	0.41% 0.069g	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	8.2% 10.7g	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	12% 4.56g	38g per day for Men 19-50 years
Protein	11% 6.07g	4.3% 2.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Stored Common Cabbage	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	3.72% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	5.56% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	14.5% 0.19mg	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	28.3% 113μg	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	93% 83.3mg	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	18% 2.68mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Stored Common Cabbage	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	9.33% 93mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	5.07% 0.046mg	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	14% 1.1mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	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	16.7% 117mg	6.52% 45.6mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	14.4% 488mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	3.25% 0.36mg	11mg per day for Men 19-50 years
Water	4.86% 180g	4.96% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Stored Common Cabbage per 7 oz

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

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

• 7 ounces of Frozen Broccoli Spears have 9.5 times more Vitamin A, 1.4 times more Vitamin B1, 3.8 times more Vitamin B2, 1.5 times more Vitamin B3, 1.7 times more Vitamin B5, 1.8 times more Vitamin B6, 1.6 times more Vitamin B9 and 1.6 times more Vitamin C than Stored Common Cabbage.
• 7 ounces of Stored Common Cabbage have insufficient amounts of Vitamin A and Vitamin B3
• Both Frozen Broccoli Spears as well as Raw Stored Common Cabbage have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Frozen Broccoli Spears have 1.6 times more Copper, 1.3 times more Iron, 1.6 times more Manganese, 2.6 times more Phosphorus, 2.1 times more Selenium and 1.9 times more Zinc than Stored Common Cabbage.
• Both Frozen Broccoli Spears and Stored Common Cabbage contain similar levels of Calcium, Magnesium, Potassium and Water per seven ounces.
• 7 ounces of Stored Common Cabbage lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Broccoli Spears have 2.7 times more Omega 3, 1.3 times more Fiber and 2.5 times more Protein than Stored Common Cabbage.
• Both Frozen Broccoli Spears and Stored Common Cabbage offer comparable quantities of Carbohydrate per seven ounces.
• Both Frozen Broccoli Spears as well as Raw Stored Common Cabbage provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Frozen Broccoli Spears VS Stored Common Cabbage

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

Both frozen broccoli spears and stored common cabbage are nutritious choices, but broccoli tends to be higher in vitamins and minerals. Broccoli is a good source of vitamin C, vitamin K, and fiber, while cabbage is rich in vitamin K and vitamin C as well. Both vegetables are low in calories and high in antioxidants, making them great additions to a healthy diet. Ultimately, incorporating a variety of vegetables into your diet is key to reaping the most health benefits.

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

Both frozen broccoli spears and stored common 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 protein compared to cabbage, which can help with satiety and weight loss. Ultimately, the key to losing weight is creating a calorie deficit, so incorporating either of these vegetables into a balanced diet along with regular physical activity can help you achieve your weight loss goals.

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

Both frozen broccoli spears and stored common cabbage are excellent choices for muscle gain due to their high protein content and nutrient density. However, frozen broccoli spears are a better option as they retain more of their nutrients compared to stored cabbage. Additionally, broccoli is a good source of vitamin C, which can help with muscle recovery and overall health. Incorporating a variety of vegetables in your diet is key for optimal muscle growth and overall health.

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

Frozen broccoli spears have a higher environmental impact compared to stored common cabbage. The production of frozen foods typically requires more energy for freezing and transportation, resulting in higher greenhouse gas emissions. On the other hand, storing common cabbage can be done with minimal processing and energy input, making it a more environmentally friendly option. Choosing locally grown and in-season produce can further reduce the environmental impact of your food choices.