Comparing Nutrients in 7 ounces Boiled Napa Cabbage VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Boiled Napa Cabbage	35%	9%	56%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Boiled Napa Cabbage	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	0.96% 27.8kcal	1.9% 55.6kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	5.95% 0.095g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	0.15% 0.026g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.68% 4.8g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	NA	4.02% 2.9g	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	8.88% 3.37g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	5.3% 2.98g	11% 6.15g	56g per day for Men 19-50 years

Vitamins

	Boiled Napa Cabbage	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	10.6% 95μg	11.2% 101μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.28% 0.087mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.18% 0.16mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	20% 0.26mg	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	26.3% 105μg	27.8% 111μg	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	35% 31.4mg	88.4% 79.6mg	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	NA	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	146% 175μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Napa Cabbage	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	6.4% 0.058mg	7.5% 0.067mg	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	7.44% 0.6mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	13.2% 0.3mg	19.2% 0.44mg	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	11% 77.4mg	14% 97mg	700mg per day for Men 19-50 years
Potassium	13% 447mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	3.25% 0.36mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	5.1% 189g	4.87% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Napa Cabbage VS Cooked Chopped Frozen Broccoli per 7 oz

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

Lets compare vitamin content per 7 ounces of Boiled Napa Cabbage vs Cooked Chopped Frozen Broccoli:

• 7 ounces of Boiled Napa Cabbage have 1.4 times more Vitamin B6 than Cooked Chopped Frozen Broccoli.
• While 7 oz of Boiled Chopped Frozen Broccoli contain 1.3 times more Vitamin B1, 1.8 times more Vitamin B2, 3.4 times more Vitamin B5 and 2.5 times more Vitamin C than Boiled and Drained Chinese Napa Cabbage.
• Both Boiled Napa Cabbage and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin A, Vitamin B3 and Vitamin B9 per seven ounces.
• 7 ounces of Boiled Napa Cabbage have insufficient amounts of Vitamin B5
• Both Boiled and Drained Chinese Napa Cabbage as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Napa Cabbage vs Cooked Chopped Frozen Broccoli:

• 7 ounces of Boiled Napa Cabbage have 1.6 times more Potassium than Cooked Chopped Frozen Broccoli.
• While 7 oz of Boiled Chopped Frozen Broccoli contain 2 times more Iron, 1.3 times more Magnesium, 1.5 times more Manganese, 1.3 times more Phosphorus and 1.6 times more Zinc than Boiled and Drained Chinese Napa Cabbage.
• Both Boiled Napa Cabbage and Cooked Chopped Frozen Broccoli contain similar levels of Calcium, Copper and Water per seven ounces.
• 7 ounces of Boiled Napa Cabbage lack sufficient amounts of Zinc
• Both Boiled and Drained Chinese Napa Cabbage as well as Boiled Chopped Frozen Broccoli lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Boiled Chopped Frozen Broccoli contain 2.2 times more Carbohydrate, 1.8 times more Fiber and 2.1 times more Protein than Boiled and Drained Chinese Napa Cabbage.
• Both Boiled Napa Cabbage and Cooked Chopped Frozen Broccoli offer comparable quantities of Omega 3 per seven ounces.
• 7 ounces of Boiled Napa Cabbage provide inadequate amounts of Carbohydrate
• Both Boiled and Drained Chinese Napa Cabbage as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6 in seven ounces.