Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Red Cabbage

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Red Cabbage	16%	4%	80%

Macro Nutrients

	Frozen Broccoli Spears	Red Cabbage	Recommended Dietary Allowance
Energy	2% 57.5kcal	2.12% 61.5kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.13% 0.042g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	5.6% 0.089g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	0.4% 0.067g	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	11.3% 14.6g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	10.5% 7.6g	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	4.05% 2.94g	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	% 3.45g	g per day for Men 19-50 years
Sucrose	NA	% 1.2g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	11% 4.17g	38g per day for Men 19-50 years
Protein	11% 6.07g	5.07% 2.84g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Red Cabbage	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	12.3% 111μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	10.6% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	5.2% 0.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	5.83% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	32% 0.41mg	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	8.93% 35.7μg	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	126% 113mg	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	1.46% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	63% 76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Red Cabbage	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	8.93% 89.3mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	3.75% 0.034mg	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	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	21% 0.48mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	26.5% 12μg	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	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	14% 482mg	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	3.57% 53.6mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	4.86% 180g	4.85% 179g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Frozen Broccoli Spears have 1.7 times more Vitamin B2, 1.6 times more Vitamin B5, 5.2 times more Vitamin B9, 12.3 times more Vitamin E and 2.7 times more Vitamin K than Red Cabbage.
• Both Frozen Broccoli Spears and Red Cabbage provide similar amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B6 and Vitamin C per seven ounces.
• 7 ounces of Red Cabbage have insufficient amounts of Vitamin E
• Both Frozen Broccoli Spears as well as Raw Red Cabbage have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Frozen Broccoli Spears have 2.1 times more Copper, 2 times more Phosphorus, 3.2 times more Selenium and 1.5 times more Zinc than Red Cabbage.
• Both Frozen Broccoli Spears and Red Cabbage contain similar levels of Calcium, Iron, Magnesium, Manganese, Potassium and Water per seven ounces.
• 7 ounces of Red Cabbage lack sufficient amounts of Copper and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Broccoli Spears have 2.8 times more Omega 3, 1.4 times more Fiber and 2.1 times more Protein than Red Cabbage.
• While 7 oz of Raw Red Cabbage contain 1.4 times more Carbohydrate and 2.6 times more Sugars than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears as well as Raw Red Cabbage provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Frozen Broccoli Spears VS Red Cabbage

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

Both frozen broccoli spears and red cabbage are excellent sources of vitamins, minerals, and antioxidants. Frozen broccoli spears are high in vitamin C, vitamin K, and fiber, which can support immune function, bone health, and digestion. Red cabbage is rich in vitamin C, vitamin K, and anthocyanins, which have anti-inflammatory and heart-protective properties. Including both in your diet can help promote overall health and well-being.

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

Both frozen broccoli spears and red cabbage are low in calories and high in fiber, making them excellent choices for weight loss. However, broccoli spears are slightly lower in calories and higher in protein compared to red cabbage. Therefore, incorporating more frozen broccoli spears into your diet may help you lose weight easier. Remember to focus on overall balanced nutrition and portion control for sustainable weight loss.

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

Both frozen broccoli spears and red cabbage are excellent choices for muscle gain due to their high nutrient content. However, frozen broccoli spears are higher in protein and contain essential amino acids that are important for muscle growth and repair. 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 Red Cabbage?

Producing frozen broccoli spears generally has a lower environmental impact compared to red cabbage due to factors such as water usage, land use, and greenhouse gas emissions. Broccoli typically requires less water and land to grow, and has a lower carbon footprint than red cabbage. However, it's important to consider factors such as transportation and packaging when assessing the overall environmental impact of these foods.