Comparing Nutrients in 7 ounces Cabbage VS Boiled Spears Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cabbage	18%	3%	79%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Cabbage	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	1.9% 55.6kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.23% 0.22g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	0% 0g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	0.2% 0.034g	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	8.85% 11.5g	8.2% 10.6g	130g per day for Men 19-50 years
Sugars	8.76% 6.35g	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	3.97% 2.88g	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	% 3.3g	NA	g per day for Men 19-50 years
Sucrose	% 0.16g	NA	g per day for Men 19-50 years
Fiber	13% 4.96g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	4.54% 2.54g	11% 6.15g	56g per day for Men 19-50 years

Vitamins

	Cabbage	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	11.2% 101μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10% 0.12mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.9% 0.46mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.4% 0.42mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	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	21.3% 85.3μg	15% 59.5μg	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	80.7% 72.6mg	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	2% 0.3mg	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	126% 151μg	146% 175μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cabbage	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	10% 101mg	1000mg per day for Men 19-50 years
Copper	4.2% 0.038mg	9.5% 0.085mg	0.9mg per day for Men 19-50 years
Fluoride	0.05% 2μg	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	11.7% 0.93mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	28% 0.64mg	2.3mg per day for Men 19-50 years
Molybdenum	30.6% 13.8μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	7.37% 51.6mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	9.92% 337mg	10.5% 357mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	3.25% 0.36mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	4.94% 183g	4.87% 180g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Cabbage have 1.4 times more Vitamin B9 than Boiled Spears Frozen Broccoli.
• While 7 oz of Boiled and Drained Spears Frozen Broccoli contain 10.2 times more Vitamin A, 2 times more Vitamin B2, 2 times more Vitamin B3, 1.3 times more Vitamin B5 and 8.8 times more Vitamin E than Raw Cabbage.
• Both Cabbage and Boiled Spears Frozen Broccoli provide similar amounts of Vitamin B1, Vitamin B6, Vitamin C and Vitamin K per seven ounces.
• 7 ounces of Cabbage have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin E
• Both Raw Cabbage as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 oz of Boiled and Drained Spears Frozen Broccoli contain 1.3 times more Calcium, 2.3 times more Copper, 1.3 times more Iron, 1.7 times more Magnesium, 2 times more Manganese, 2.1 times more Phosphorus, 6.3 times more Selenium and 1.7 times more Zinc than Raw Cabbage.
• Both Cabbage and Boiled Spears Frozen Broccoli contain similar levels of Potassium 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 Cabbage have 2.2 times more Sugars than Boiled Spears Frozen Broccoli.
• While 7 oz of Boiled and Drained Spears Frozen Broccoli contain more Omega 3 and 2.4 times more Protein than Raw Cabbage.
• Both Cabbage and Boiled Spears Frozen Broccoli offer comparable quantities of Carbohydrate and Fiber per seven ounces.
• 7 ounces of Cabbage provide inadequate amounts of Omega 3
• Both Raw Cabbage as well as Boiled and Drained Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6 in seven ounces.