Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Pickled Cabbage, Japanese Style

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Pickled Cabbage, Japanese Style	21%	3%	76%

Macro Nutrients

	Frozen Broccoli Spears	Pickled Cabbage, Japanese Style	Recommended Dietary Allowance
Energy	2% 57.5kcal	2.05% 59.5kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.081% 0.026g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	0.22% 0.038g	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	8.66% 11.3g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	3.56% 2.58g	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	16% 6.15g	38g per day for Men 19-50 years
Protein	11% 6.07g	5.67% 3.18g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Pickled Cabbage, Japanese Style	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	2.23% 0.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	8% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	15.3% 0.2mg	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	21% 83.3μg	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	151% 136mg	1.54% 1.4mg	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	18% 2.68mg	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	208% 250μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Pickled Cabbage, Japanese Style	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	5.5% 0.05mg	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	12% 0.97mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	20.5% 0.47mg	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	12% 85.3mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	49.8% 1693mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	36.6% 550mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	4.86% 180g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Pickled Cabbage, Japanese Style per 7 oz

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

Lets compare vitamin content per 7 ounces of Frozen Broccoli Spears vs Pickled Cabbage, Japanese Style:

• 7 ounces of Frozen Broccoli Spears have 6.3 times more Vitamin A, more Vitamin B1, 2.9 times more Vitamin B2, 2.6 times more Vitamin B3, 1.8 times more Vitamin B6, 2.2 times more Vitamin B9, 97.6 times more Vitamin C and 11.3 times more Vitamin E than Pickled Cabbage, Japanese Style.
• Both Frozen Broccoli Spears and Pickled Cabbage, Japanese Style provide similar amounts of Vitamin B5 and Vitamin K per seven ounces.
• 7 ounces of Pickled Cabbage, Japanese Style have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin C and Vitamin E
• Both Frozen Broccoli Spears as well as Pickled Fresh Japanese Style Cabbage have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Broccoli Spears vs Pickled Cabbage, Japanese Style:

• 7 ounces of Frozen Broccoli Spears have 1.4 times more Copper, 1.5 times more Iron, 1.3 times more Magnesium, 1.4 times more Phosphorus, 1.9 times more Selenium and 1.7 times more Zinc than Pickled Cabbage, Japanese Style.
• While 7 oz of Pickled Fresh Japanese Style Cabbage contain 3.4 times more Potassium and 16.3 times more Sodium than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Pickled Cabbage, Japanese Style contain similar levels of Calcium, Manganese and Water per seven ounces.
• 7 ounces of Pickled Cabbage, Japanese Style lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Broccoli Spears have 5 times more Omega 3 and 1.9 times more Protein than Pickled Cabbage, Japanese Style.
• Both Frozen Broccoli Spears and Pickled Cabbage, Japanese Style offer comparable quantities of Carbohydrate and Fiber per seven ounces.
• 7 ounces of Pickled Cabbage, Japanese Style provide inadequate amounts of Omega 3
• Both Frozen Broccoli Spears as well as Pickled Fresh Japanese Style Cabbage provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Frozen Broccoli Spears VS Pickled Cabbage, Japanese Style

What are the health benefits of Frozen Broccoli Spears compared to Pickled Cabbage, Japanese Style?

Frozen broccoli spears are a great source of vitamins, minerals, and antioxidants, including vitamin C, vitamin K, and folate. They are also high in fiber and low in calories, making them a nutritious choice for overall health and digestion. On the other hand, pickled cabbage, Japanese style, may contain probiotics due to the fermentation process, which can support gut health. However, it is typically high in sodium and may not provide as many essential nutrients as frozen broccoli spears. Overall, both options can be part of a healthy diet, but frozen broccoli spears may offer more diverse health benefits.

Can I lose weight easier by eating more Frozen Broccoli Spears or Pickled Cabbage, Japanese Style?

Both frozen broccoli spears and pickled cabbage can be part of a healthy weight loss diet due to their low calorie and high fiber content. However, frozen broccoli spears may be a better choice for weight loss as they are less likely to contain added sugars or sodium compared to pickled cabbage. Additionally, broccoli is a nutrient-dense vegetable that can help keep you full and satisfied, making it easier to stick to your weight loss goals.

Should I eat more Frozen Broccoli Spears or more Pickled Cabbage, Japanese Style to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to consume a variety of protein-rich plant foods. Both frozen broccoli spears and pickled cabbage can be part of a balanced vegan diet, but frozen broccoli spears are a better option for muscle building as they are higher in protein and essential nutrients like iron and calcium. Incorporating a variety of plant-based protein sources such as legumes, tofu, tempeh, nuts, and seeds alongside your training regimen will support muscle growth and recovery.

What is the environmental impact of producing Frozen Broccoli Spears compared to Pickled Cabbage, Japanese Style?

Both Frozen Broccoli Spears and Pickled Cabbage, Japanese Style have environmental impacts associated with their production. Frozen broccoli requires energy for freezing and transportation, while pickled cabbage may require resources for fermentation and packaging. Overall, both options can have environmental consequences, but choosing locally sourced and minimally processed options can help reduce the environmental impact of your food choices.