Comparing Nutrients in 14 ounces Boiled Cabbage VS Cabbage

Macros Ratio

	Protein	Fat	Carbs
Boiled Cabbage	18%	2%	80%
Cabbage	18%	3%	79%

Macro Nutrients

	Boiled Cabbage	Cabbage	Recommended Dietary Allowance
Energy	3.15% 91kcal	3.42% 99kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.42% 0.13g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.21% 0.036g	0.4% 0.067g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	17.7% 23g	130g per day for Men 19-50 years
Sugars	15.3% 11g	17.5% 12.7g	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	6.35% 4.6g	7.94% 5.75g	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	% 6.43g	% 6.63g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.32g	g per day for Men 19-50 years
Fiber	20% 7.54g	26% 9.92g	38g per day for Men 19-50 years
Protein	9% 5.04g	9.07% 5.1g	56g per day for Men 19-50 years

Vitamins

	Boiled Cabbage	Cabbage	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.15% 0.98mg	5.8% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.69mg	17% 0.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	38% 0.49mg	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	29.8% 119μg	42.7% 171μg	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	165% 149mg	161% 145mg	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	3.7% 0.56mg	3.97% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	360% 431μg	251% 302μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cabbage	Cabbage	Recommended Dietary Allowance
Calcium	19% 191mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	8.38% 0.075mg	0.9mg per day for Men 19-50 years
Fluoride	0.099% 3.97μg	0.099% 3.97μg	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	8.43% 0.67mg	23.3% 1.87mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	35.4% 0.81mg	27.6% 0.64mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	61.2% 27.5μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	18.7% 131mg	14.7% 103mg	700mg per day for Men 19-50 years
Potassium	23% 778mg	20% 675mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	4.76% 71.4mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	9.93% 367g	9.9% 366g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Cabbage VS Cabbage per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Cabbage versus 14 oz of Cabbage to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Cabbage vs Cabbage:

• 14 ounces of Boiled Cabbage have 1.4 times more Vitamin K than Cabbage.
• While 14 oz of Raw Cabbage contain 1.4 times more Vitamin B9 than Boiled and Drained Cabbage.
• Both Boiled Cabbage and Cabbage provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin C per 14 ounces.
• Both Boiled and Drained Cabbage as well as Raw Cabbage have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12, Vitamin D and Vitamin E in 14 ounces.

Comparing minerals per 14 ounces for Boiled Cabbage vs Cabbage:

• 14 ounces of Boiled Cabbage have 1.3 times more Magnesium, 1.3 times more Manganese and 1.3 times more Phosphorus than Cabbage.
• While 14 oz of Raw Cabbage contain 2.8 times more Iron than Boiled and Drained Cabbage.
• Both Boiled Cabbage and Cabbage contain similar levels of Calcium, Potassium and Water per 14 ounces.
• 14 ounces of Boiled Cabbage lack sufficient amounts of Copper
• Both Boiled and Drained Cabbage as well as Raw Cabbage lack sufficient amounts of Fluoride, Selenium and Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Raw Cabbage contain 1.3 times more Fructose and 1.3 times more Fiber than Boiled and Drained Cabbage.
• Both Boiled Cabbage and Cabbage offer comparable quantities of Carbohydrate, Sugars and Protein per 14 ounces.
• Both Boiled and Drained Cabbage as well as Raw Cabbage provide inadequate amounts of Energy, Omega 3 and Omega 6 in 14 ounces.