Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Savoy Cabbage

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Savoy Cabbage	24%	3%	73%

Macro Nutrients

	Frozen Broccoli Spears	Savoy Cabbage	Recommended Dietary Allowance
Energy	2% 57.5kcal	1.85% 53.6kcal	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	0.081% 0.026g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	3.47% 0.056g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	0.25% 0.042g	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	9.3% 12g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	6.2% 4.5g	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	7.1% 3.97g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Savoy Cabbage	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	11% 99μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	11.6% 0.14mg	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	7.42% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	29% 0.38mg	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	39.7% 159μg	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	68.4% 61.5mg	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	2.25% 0.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	114% 137μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Savoy Cabbage	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	13.7% 0.12mg	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	9.92% 0.79mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	15.5% 0.36mg	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% 83.3mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	13.4% 456mg	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	3.7% 55.6mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	4.87% 0.54mg	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 Savoy Cabbage per 7 oz

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

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

• 7 ounces of Frozen Broccoli Spears have 3.8 times more Vitamin B2, 1.5 times more Vitamin B3, 1.3 times more Vitamin B5, 2.2 times more Vitamin C, 7.9 times more Vitamin E and 1.5 times more Vitamin K than Savoy Cabbage.
• Both Frozen Broccoli Spears and Savoy Cabbage provide similar amounts of Vitamin A, Vitamin B1, Vitamin B6 and Vitamin B9 per seven ounces.
• 7 ounces of Savoy Cabbage have insufficient amounts of Vitamin B3 and Vitamin E
• Both Frozen Broccoli Spears as well as Raw Savoy Cabbage have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Frozen Broccoli Spears have 1.8 times more Iron, 1.4 times more Manganese, 1.4 times more Phosphorus, 2.1 times more Selenium and 1.3 times more Zinc than Savoy Cabbage.
• While 7 oz of Raw Savoy Cabbage contain 1.7 times more Copper and 1.8 times more Magnesium than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Savoy Cabbage contain similar levels of Calcium, Potassium and Water per seven ounces.
• 7 ounces of Savoy Cabbage lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Broccoli Spears have 4.5 times more Omega 3 and 1.5 times more Protein than Savoy Cabbage.
• While 7 oz of Raw Savoy Cabbage contain 1.5 times more Sugars than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Savoy Cabbage offer comparable quantities of Carbohydrate and Fiber per seven ounces.
• 7 ounces of Savoy Cabbage provide inadequate amounts of Omega 3
• Both Frozen Broccoli Spears as well as Raw Savoy Cabbage provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Frozen Broccoli Spears VS Savoy Cabbage

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

Both frozen broccoli spears and savoy cabbage are excellent sources of vitamins, minerals, and antioxidants. Broccoli is particularly high in vitamin C, vitamin K, and folate, while savoy cabbage is rich in vitamin K, vitamin C, and fiber. Both vegetables can support a healthy immune system, aid in digestion, and promote overall health. It's important to include a variety of vegetables in your diet to ensure you are getting a wide range of nutrients.

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

Both frozen broccoli spears and savoy 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 savoy cabbage. Therefore, if you are looking to lose weight, savoy 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 to pair your vegetables with a balanced diet and regular physical activity for best results.

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

Both frozen broccoli spears and savoy cabbage are great choices for building muscle due to their high protein content. However, frozen broccoli spears are slightly higher in protein compared to savoy cabbage, making them a slightly better option for muscle gain. Additionally, broccoli is rich in vitamins and minerals that support overall health and muscle recovery. Incorporating both into your diet can provide a well-rounded source of nutrients for muscle growth.

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

Both frozen broccoli spears and savoy cabbage have a relatively low environmental impact compared to animal products. However, producing frozen broccoli spears typically requires more resources such as water, energy, and packaging compared to savoy cabbage. Choosing locally grown and organic options can help reduce the environmental impact of both foods.