Comparing Nutrients in 300 calories Boiled CabbageVS Boiled Broccoli

Weight per 300 calories

Boiled Cabbage

1304g

Boiled Broccoli

857g

Boiled and Drained Broccoli has 1.5 times more energy per unit of mass than Boiled and Drained Cabbage, which is low in comparison to other foods. Boiled Cabbage having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Boiled Cabbage

18%

80%

Boiled Broccoli

23%

68%

300 kcal ▼

Macro Nutrients

Boiled Cabbagevs Boiled Broccoli

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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0.81%0.78g

Fat

3.62%3.5g

0.78 gvs3.5 g

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

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0%0g

Saturated Fat

2.1%0.68g

0 gvs0.68 g

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

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11.4%0.18g

Omega 3

63.8%1g

0.18 gvs1 g

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

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0.69%0.12g

Omega 6

2.57%0.44g

0.12 gvs0.44 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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55.3%72g

Carbohydrate

47.3%61.5g

72 gvs61.5 g

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

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50%36.4g

Sugars

16.4%12g

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

36.4 gvs12 g

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

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21%15g

Fructose

8.75%6.34g

≤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]

15 gvs6.34 g

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

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%21g

Glucose

%4.2g

21 gvs4.2 g

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

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%0g

Sucrose

%0.69g

0 gvs0.69 g

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

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65.2%24.8g

Fiber

74.4%28.3g

24.8 gvs28.3 g

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

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29.6%16.6g

Protein

36.4%20.4g

16.6 gvs20.4 g

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

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Vitamins

Boiled Cabbagevs Boiled Broccoli

5.8%52μg

Vitamin A

73.3%660μg

RAE, retinol activity equivalents

52 μgvs660 μg

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

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66.3%0.8mg

Vitamin B1

45%0.54mg

Thiamine

0.8 mgvs0.54 mg

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

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38%0.5mg

Vitamin B2

81%1.05mg

Riboflavin

0.5 mgvs1.05 mg

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

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20.2%3.23mg

Vitamin B3

29.6%4.74mg

Niacin, nicotinic acid, niacinamide

3.23 mgvs4.74 mg

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

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45.4%2.27mg

Vitamin B5

106%5.3mg

Pantothenic acid

2.27 mgvs5.3 mg

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

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112%1.46mg

Vitamin B6

132%1.7mg

Pyridoxine

1.46 mgvs1.7 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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98%391μg

Vitamin B9

231%926μg

Folates and Folic Acid

391 μgvs926 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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543%489mg

Vitamin C

618%556mg

Ascorbic acid

489 mgvs556 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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12%1.83mg

Vitamin E

83%12.4mg

Tocopherols and Tocotrienols

1.83 mgvs12.4 mg

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

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1182%1418μg

Vitamin K

1008%1209μg

Phytomenadione or phylloquinone

1418 μgvs1209 μg

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

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Minerals

Boiled Cabbagevs Boiled Broccoli

62.6%626mg

Calcium

34.3%343mg

626 mgvs343 mg

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

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24.6%0.22mg

Copper

58%0.52mg

0.22 mgvs0.52 mg

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

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0.33%13μg

Fluoride

0.86%34.3μg

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

13 μgvs34.3 μg

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

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27.7%2.2mg

Iron

71.8%5.74mg

2.2 mgvs5.74 mg

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

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46.6%196mg

Magnesium

43%180mg

196 mgvs180 mg

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

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116%2.67mg

Manganese

72.3%1.66mg

2.67 mgvs1.66 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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61.5%430mg

Phosphorus

82%574mg

430 mgvs574 mg

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

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75%2557mg

Potassium

74%2511mg

2557 mgvs2511 mg

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

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14.2%7.83μg

Selenium

25%13.7μg

7.83 μgvs13.7 μg

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

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6.96%104mg

Sodium

23.4%351mg

104 mgvs351 mg

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

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23.7%2.6mg

Zinc

35%3.86mg

2.6 mgvs3.86 mg

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

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32.6%1207g

Water

20.7%765g

1207 gvs765 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 Cabbage vs Boiled Broccoli:

Boiled and Drained Cabbage has 1.5 times more Vitamin B1 than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 12.7 times more Vitamin A, 2.1 times more Vitamin B2, 1.5 times more Vitamin B3, 2.3 times more Vitamin B5, 2.4 times more Vitamin B9 and 6.8 times more Vitamin E than Boiled and Drained Cabbage.
Both Boiled and Drained Cabbage and Boiled and Drained Broccoli have similar amounts of Vitamin B6, Vitamin C and Vitamin K per 300 kcal.
Both Boiled and Drained Cabbage as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

Boiled and Drained Cabbage has 1.8 times more Calcium, 1.6 times more Manganese and 1.6 times more Water than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 2.4 times more Copper, 2.6 times more Iron, 1.3 times more Phosphorus, 1.8 times more Selenium, 3.4 times more Sodium and 1.5 times more Zinc than Boiled and Drained Cabbage.
Both Boiled and Drained Cabbage and Boiled and Drained Broccoli have similar amounts of Magnesium and Potassium per 300 kcal.
Both Boiled and Drained Cabbage as well as Boiled and Drained Broccoli have insufficient amounts of Fluoride in 300 kcal.

Comparison of macro-nutrients per 300 calories:

Boiled and Drained Cabbage has 3.1 times more Sugars and 2.4 times more Fructose than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 4.5 times more Fat and 5.6 times more Omega 3 than Boiled and Drained Cabbage.
Both Boiled and Drained Cabbage and Boiled and Drained Broccoli have similar amounts of Energy, Carbohydrate, Fiber and Protein per 300 kcal.
Both Boiled and Drained Cabbage as well as Boiled and Drained Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Boiled CabbageVS Red CabbageBoiled BroccoliVS Red CabbageBoiled CabbageVS Frozen Chopped BroccoliBoiled BroccoliVS Frozen Chopped Broccoli

Compare Foods

Comparing Nutrients in 300 calories Boiled CabbageVS Boiled Broccoli

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: