Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Cabbage

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Cabbage	18%	3%	79%

Macro Nutrients

	Frozen Broccoli Spears	Cabbage	Recommended Dietary Allowance
Energy	2% 57.5kcal	1.7% 49.6kcal	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	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	0.2% 0.034g	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	8.85% 11.5g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	8.76% 6.35g	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	3.97% 2.88g	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	% 3.3g	g per day for Men 19-50 years
Sucrose	NA	% 0.16g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	13% 4.96g	38g per day for Men 19-50 years
Protein	11% 6.07g	4.54% 2.54g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Cabbage	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	10% 0.12mg	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	2.9% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	8.4% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	19% 0.25mg	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	21.3% 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	151% 136mg	80.7% 72.6mg	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	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	126% 151μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Cabbage	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	4.2% 0.038mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.05% 2μg	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	11.7% 0.93mg	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	14% 0.32mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	30.6% 13.8μg	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	7.37% 51.6mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	9.92% 337mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	1.1% 0.6μg	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	4.94% 183g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Cabbage per 7 oz

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

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

• 7 ounces of Frozen Broccoli Spears have 11.4 times more Vitamin A, 2.9 times more Vitamin B2, 2 times more Vitamin B3, 1.4 times more Vitamin B6, 2.2 times more Vitamin B9, 1.9 times more Vitamin C, 9 times more Vitamin E and 1.3 times more Vitamin K than Cabbage.
• Both Frozen Broccoli Spears and Cabbage provide similar amounts of Vitamin B1 and Vitamin B5 per seven ounces.
• 7 ounces of Cabbage have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin E
• Both Frozen Broccoli Spears as well as Raw Cabbage have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Frozen Broccoli Spears have 1.9 times more Copper, 1.5 times more Iron, 1.3 times more Magnesium, 1.6 times more Manganese, 2.3 times more Phosphorus, 1.5 times more Potassium, 6.3 times more Selenium and 1.9 times more Zinc than Cabbage.
• Both Frozen Broccoli Spears and Cabbage contain similar levels of Calcium and Water per seven ounces.
• 7 ounces of Cabbage lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Broccoli Spears have more Omega 3 and 2.4 times more Protein than Cabbage.
• While 7 oz of Raw Cabbage contain 2.2 times more Sugars than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Cabbage offer comparable quantities of Carbohydrate and Fiber per seven ounces.
• 7 ounces of Cabbage provide inadequate amounts of Omega 3
• Both Frozen Broccoli Spears as well as Raw Cabbage provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Frozen Broccoli Spears VS Cabbage

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

Both frozen broccoli spears and cabbage are excellent sources of vitamins, minerals, and antioxidants. Broccoli is particularly high in vitamin C, vitamin K, and folate, while cabbage is rich in vitamin C, vitamin K, and fiber. Both vegetables can support a healthy immune system, aid in digestion, and provide important nutrients for overall health. Ultimately, incorporating a variety of vegetables, including both broccoli and cabbage, into your diet can help ensure you are getting a wide range of nutrients for optimal health.

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

Both frozen broccoli spears and cabbage are low in calories and high in fiber, making them great choices for weight loss. However, broccoli spears are slightly lower in calories and higher in protein compared to cabbage, which can help with satiety and muscle maintenance during weight loss. Ultimately, the key to weight loss is creating a calorie deficit, so incorporating a variety of nutrient-dense foods like broccoli spears and cabbage into your diet can support your weight loss goals.

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

Both frozen broccoli spears and cabbage are great choices for building muscle due to their high protein content. However, frozen broccoli spears are slightly higher in protein and also contain more vitamins and minerals that are beneficial for muscle growth. Therefore, incorporating more frozen broccoli spears into your diet may be more beneficial for gaining muscle while training consistently.

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

Both Frozen Broccoli Spears and Cabbage have relatively low environmental impacts compared to animal products. However, producing Frozen Broccoli Spears typically requires more resources such as water, energy, and packaging compared to Cabbage. Cabbage is generally easier to grow and requires fewer resources, making it a more sustainable option.