Comparing Nutrients in 100 grams Frozen Chopped Broccoli VS Chinese Cabbage

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Chinese Cabbage	36%	11%	53%

Macro Nutrients

	Frozen Chopped Broccoli	Chinese Cabbage	Recommended Dietary Allowance
Energy	0.9% 26kcal	0.45% 13kcal	2900kcal per day for Men 19-50 years
Fat	0.3% 0.29g	0.21% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	0.084% 0.027g	32g per day for Men 19-50 years
Omega 3	6.56% 0.11g	3.44% 0.055g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.031g	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	3.68% 4.8g	1.68% 2.18g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	1.63% 1.18g	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	1.14% 0.83g	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	% 0.75g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	7.9% 3g	2.63% 1g	38g per day for Men 19-50 years
Protein	5% 2.8g	2.68% 1.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Chinese Cabbage	Recommended Dietary Allowance
Vitamin A	5.78% 52μg	24.8% 223μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.4% 0.053mg	3.33% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.4% 0.096mg	5.4% 0.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.94% 0.47mg	3.13% 0.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.6% 0.28mg	1.76% 0.088mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	15% 0.19mg	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	16.8% 67μg	16.5% 66μg	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	62.7% 56.4mg	50% 45mg	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	8.13% 1.22mg	0.6% 0.09mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	67.6% 81μg	38% 45.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Chinese Cabbage	Recommended Dietary Allowance
Calcium	5.6% 56mg	10.5% 105mg	1000mg per day for Men 19-50 years
Copper	4.22% 0.038mg	2.33% 0.021mg	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	10% 0.81mg	10% 0.8mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	4.52% 19mg	420mg per day for Men 19-50 years
Manganese	12.8% 0.29mg	6.9% 0.16mg	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	7.14% 50mg	5.3% 37mg	700mg per day for Men 19-50 years
Potassium	6.24% 212mg	7.4% 252mg	3400mg per day for Men 19-50 years
Selenium	5.1% 2.8μg	0.91% 0.5μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	4.33% 65mg	1500mg per day for Men 19-50 years
Zinc	4.36% 0.48mg	1.73% 0.19mg	11mg per day for Men 19-50 years
Water	2.47% 91g	2.58% 95g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Chinese Cabbage per 100 g

Compare the macro and micronutrient content in 100 g of Frozen Chopped Broccoli versus 100 g of Chinese Cabbage to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Frozen Chopped Broccoli vs Chinese Cabbage:

• 100 grams of Frozen Chopped Broccoli have 1.3 times more Vitamin B1, 1.4 times more Vitamin B2, 3.2 times more Vitamin B5, 1.3 times more Vitamin C, 13.6 times more Vitamin E and 1.8 times more Vitamin K than Chinese Cabbage.
• While 100 g of Raw Chinese Cabbage contain 4.3 times more Vitamin A and 1.5 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Chinese Cabbage provide similar amounts of Vitamin B3 and Vitamin B9 per 100 grams.
• 100 grams of Chinese Cabbage have insufficient amounts of Vitamin B5 and Vitamin E
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Chinese Cabbage have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Frozen Chopped Broccoli vs Chinese Cabbage:

• 100 grams of Frozen Chopped Broccoli have 1.8 times more Copper, 1.8 times more Manganese, 1.4 times more Phosphorus, 5.6 times more Selenium and 2.5 times more Zinc than Chinese Cabbage.
• While 100 g of Raw Chinese Cabbage contain 1.9 times more Calcium and 2.7 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Chinese Cabbage contain similar levels of Iron, Magnesium, Potassium and Water per 100 grams.
• 100 grams of Chinese Cabbage lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Frozen Chopped Broccoli have 1.9 times more Omega 3, 2.2 times more Carbohydrate, 3 times more Fiber and 1.9 times more Protein than Chinese Cabbage.
• 100 grams of Chinese Cabbage provide inadequate amounts of Carbohydrate
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Chinese Cabbage provide inadequate amounts of Energy and Omega 6 in 100 grams.