Comparing Nutrients in 7 ounces Red Cabbage VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Red Cabbage	16%	4%	80%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Red Cabbage	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	2.12% 61.5kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	0.59% 0.58g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.042g	0.27% 0.087g	32g per day for Men 19-50 years
Omega 3	5.6% 0.089g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	0.4% 0.067g	0.36% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.3% 14.6g	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	10.5% 7.6g	3.7% 2.68g	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	4.05% 2.94g	2.27% 1.65g	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	% 3.45g	% 1.5g	g per day for Men 19-50 years
Sucrose	% 1.2g	NA	g per day for Men 19-50 years
Fiber	11% 4.17g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	5.07% 2.84g	9.96% 5.58g	56g per day for Men 19-50 years

Vitamins

	Red Cabbage	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	12.3% 111μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.6% 0.13mg	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.2% 0.83mg	5.83% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.83% 0.29mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.41mg	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	8.93% 35.7μg	33.2% 133μg	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	126% 113mg	124% 112mg	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	1.46% 0.22mg	16% 2.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	63% 76μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Cabbage	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	8.93% 89.3mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	3.75% 0.034mg	8.38% 0.075mg	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	20% 1.6mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	21% 0.48mg	25.4% 0.58mg	2.3mg per day for Men 19-50 years
Molybdenum	26.5% 12μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	8.5% 59.5mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	14% 482mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	3.57% 53.6mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	3.97% 0.44mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	4.85% 179g	4.9% 181g	3700g per day for Men 19-50 years

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

• Raw Red Cabbage has 1.2 times more Vitamin B1 and 1.6 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.4 times more Vitamin B2, 1.9 times more Vitamin B5, 3.7 times more Vitamin B9, 11.1 times more Vitamin E and 2.1 times more Vitamin K than Raw Red Cabbage.
• Both Raw Red Cabbage and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin A, Vitamin B3 and Vitamin C per 7 oz.
• Both Raw Red Cabbage as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Frozen Chopped Broccoli, Unprepared contains 2.2 times more Copper, 1.7 times more Phosphorus, 4.7 times more Selenium and 2.2 times more Zinc than Raw Red Cabbage.
• Both Raw Red Cabbage and Frozen Chopped Broccoli, Unprepared have similar amounts of Calcium, Iron, Magnesium, Manganese, Potassium, Sodium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Red Cabbage has 1.5 times more Carbohydrate, 2.8 times more Sugars and 1.8 times more Fructose than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 2.3 times more Omega 3, 1.4 times more Fiber and 2 times more Protein than Raw Red Cabbage.
• Both Raw Red Cabbage and Frozen Chopped Broccoli, Unprepared have similar amounts of Energy per 7 oz.
• Both Raw Red Cabbage as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.