Comparing Nutrients in 300 calories Boiled BroccoliVS Napa Cabbage

Weight per 300 calories

Boiled Broccoli

857g

Napa Cabbage

1875g

Boiled Broccoli has 2.2 times more energy per 100g than Napa Cabbage. It has low energy density when compared to other foods. Raw Chinese Napa Cabbage having very low energy density.

Which food has more nutrients per 300 calories - Boiled Broccoli or Napa Cabbage?

Macros Ratio

Protein Fat Carbs

Boiled Broccoli

23%

68%

Napa Cabbage

25%

66%

300 kcal ▼

Macro Nutrients

Boiled Broccolivs Napa Cabbage

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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3.62%3.5g

Fat

3.87%3.75g

3.5 gvs3.75 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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2.1%0.68g

Saturated Fat

2.5%0.81g

0.68 gvs0.81 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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63.8%1g

Omega 3

66.8%1.07g

1 gvs1.07 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2.57%0.44g

Omega 6

1.65%0.28g

0.44 gvs0.28 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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47.3%61.5g

Carbohydrate

46.6%60.6g

61.5 gvs60.6 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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16.4%12g

Sugars

36.5%26.4g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

12 gvs26.4 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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8.75%6.34g

Fructose

≤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]

6.34 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%4.2g

Glucose

4.2 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.69g

Sucrose

0.69 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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74.4%28.3g

Fiber

59.2%22.5g

28.3 gvs22.5 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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36.4%20.4g

Protein

40%22.5g

20.4 gvs22.5 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Boiled Broccolivs Napa Cabbage

73.3%660μg

Vitamin A

33.3%300μg

RAE, retinol activity equivalents

660 μgvs300 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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45%0.54mg

Vitamin B1

62.5%0.75mg

Thiamine

0.54 mgvs0.75 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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81%1.05mg

Vitamin B2

72%0.94mg

Riboflavin

1.05 mgvs0.94 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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29.6%4.74mg

Vitamin B3

47%7.5mg

Niacin, nicotinic acid, niacinamide

4.74 mgvs7.5 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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106%5.3mg

Vitamin B5

39.4%1.97mg

Pantothenic acid

5.3 mgvs1.97 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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132%1.7mg

Vitamin B6

335%4.35mg

Pyridoxine

1.7 mgvs4.35 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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231%926μg

Vitamin B9

370%1481μg

Folates and Folic Acid

926 μgvs1481 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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618%556mg

Vitamin C

563%506mg

Ascorbic acid

556 mgvs506 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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83%12.4mg

Vitamin E

15%2.25mg

Tocopherols and Tocotrienols

12.4 mgvs2.25 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1008%1209μg

Vitamin K

670%804μg

Phytomenadione or phylloquinone

1209 μgvs804 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Boiled Broccolivs Napa Cabbage

34.3%343mg

Calcium

144%1444mg

343 mgvs1444 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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58%0.52mg

Copper

75%0.68mg

0.52 mgvs0.68 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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0.86%34.3μg

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

34.3 μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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71.8%5.74mg

Iron

72.7%5.8mg

5.74 mgvs5.8 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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43%180mg

Magnesium

58%244mg

180 mgvs244 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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72.3%1.66mg

Manganese

155%3.56mg

1.66 mgvs3.56 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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82%574mg

Phosphorus

77.7%544mg

574 mgvs544 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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74%2511mg

Potassium

131%4463mg

2511 mgvs4463 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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25%13.7μg

Selenium

20.5%11.3μg

13.7 μgvs11.3 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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23.4%351mg

Sodium

11.3%169mg

351 mgvs169 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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35%3.86mg

Zinc

39.2%4.3mg

3.86 mgvs4.3 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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20.7%765g

Water

48%1770g

765 gvs1770 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Boiled Broccoli vs Napa Cabbage:

Boiled and Drained Broccoli has 2.2 times more Vitamin A, 2.7 times more Vitamin B5, 5.5 times more Vitamin E and 1.5 times more Vitamin K than Raw Chinese Napa Cabbage.
While Raw Chinese Napa Cabbage contains 1.4 times more Vitamin B1, 1.6 times more Vitamin B3, 2.5 times more Vitamin B6 and 1.6 times more Vitamin B9 than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli and Raw Chinese Napa Cabbage have similar amounts of Vitamin B2 and Vitamin C per 300 kcal.
Both Boiled and Drained Broccoli as well as Raw Chinese Napa Cabbage have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Broccoli vs Napa Cabbage:

Boiled and Drained Broccoli has 1.2 times more Selenium and 2.1 times more Sodium than Raw Chinese Napa Cabbage.
While Raw Chinese Napa Cabbage contains 4.2 times more Calcium, 1.3 times more Copper, 1.4 times more Magnesium, 2.1 times more Manganese, 1.8 times more Potassium and 2.3 times more Water than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli and Raw Chinese Napa Cabbage have similar amounts of Iron, Phosphorus and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Boiled and Drained Broccoli has 1.3 times more Fiber than Raw Chinese Napa Cabbage.
While Raw Chinese Napa Cabbage contains 2.2 times more Sugars than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli and Raw Chinese Napa Cabbage have similar amounts of Energy, Fat, Omega 3, Carbohydrate and Protein per 300 kcal.
Both Boiled and Drained Broccoli as well as Raw Chinese Napa Cabbage have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Boiled BroccoliVS Frozen Chopped BroccoliNapa CabbageVS Frozen Chopped BroccoliBoiled BroccoliVS Boiled Napa CabbageNapa CabbageVS Boiled Napa Cabbage

Compare Foods

Comparing Nutrients in 300 calories Boiled BroccoliVS Napa Cabbage

Weight per 300 calories

Which food has more nutrients per 300 calories - Boiled Broccoli or Napa Cabbage?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: