Comparing Nutrients in 100 calories Boiled Savoy Cabbage VS Savoy Cabbage

Weight per 100 calories

• Boiled Savoy Cabbage: 417g
• Savoy Cabbage: 370g

Both foods have similar energy densities which is very low in comparison to other foods.

Which food has more nutrients per 100 calories - Boiled Savoy Cabbage or Savoy Cabbage?

Macros Ratio

	Protein	Fat	Carbs
Boiled Savoy Cabbage	24%	3%	73%
Savoy Cabbage	24%	3%	73%

Macro Nutrients

	Boiled Savoy Cabbage	Savoy Cabbage	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	0.38% 0.37g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.15% 0.048g	32g per day for Men 19-50 years
Omega 3	6% 0.096g	6.5% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.44% 0.075g	0.46% 0.078g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.3% 22.5g	17.4% 22.6g	130g per day for Men 19-50 years
Sugars	NA	11.6% 8.4g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	30.7% 11.7g	30.2% 11.5g	38g per day for Men 19-50 years
Protein	13.4% 7.5g	13.2% 7.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Savoy Cabbage	Savoy Cabbage	Recommended Dietary Allowance
Vitamin A	20.4% 183μg	20.6% 185μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.7% 0.21mg	21.6% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.4% 0.083mg	8.55% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.63% 0.1mg	6.94% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.3% 0.66mg	14% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.7% 0.63mg	54% 0.7mg	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	48% 192μg	74% 296μg	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	78.7% 71mg	128% 115mg	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	NA	4.2% 0.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	212% 255μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Savoy Cabbage	Savoy Cabbage	Recommended Dietary Allowance
Calcium	12.5% 125mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	25.5% 0.23mg	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	19.8% 1.6mg	18.5% 1.5mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	24.7% 104mg	420mg per day for Men 19-50 years
Manganese	27.5% 0.63mg	29% 0.67mg	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	19.6% 138mg	22.2% 156mg	700mg per day for Men 19-50 years
Potassium	22.5% 767mg	25% 852mg	3400mg per day for Men 19-50 years
Selenium	5.3% 2.9μg	6.06% 3.33μg	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	6.9% 104mg	1500mg per day for Men 19-50 years
Zinc	8.7% 0.96mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	10.4% 383g	9.1% 337g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Boiled Savoy Cabbage vs Savoy Cabbage:

• Raw Savoy Cabbage contains 1.3 times more Vitamin B2, 11.1 times more Vitamin B3, 1.5 times more Vitamin B9 and 1.6 times more Vitamin C than Boiled and Drained Savoy Cabbage.
• Both Boiled and Drained Savoy Cabbage and Raw Savoy Cabbage have similar amounts of Vitamin A, Vitamin B1, Vitamin B5 and Vitamin B6 per 100 kcal.
• Both Boiled and Drained Savoy Cabbage as well as Raw Savoy Cabbage have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Boiled Savoy Cabbage vs Savoy Cabbage:

Both Boiled and Drained Savoy Cabbage and Raw Savoy Cabbage have similar amounts of minerals per 100 kcal
• Both Boiled and Drained Savoy Cabbage and Raw Savoy Cabbage have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Sodium, Zinc and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Both Boiled and Drained Savoy Cabbage and Raw Savoy Cabbage have similar amounts of macro-nutrients per 100 kcal
• Both Boiled and Drained Savoy Cabbage and Raw Savoy Cabbage have similar amounts of Energy, Omega 3, Carbohydrate, Fiber and Protein per 100 kcal.
• Both Boiled and Drained Savoy Cabbage as well as Raw Savoy Cabbage have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.