Comparing Nutrients in 14 ounces Boiled Cabbage VS Boiled Red Cabbage

Macros Ratio

	Protein	Fat	Carbs
Boiled Cabbage	18%	2%	80%
Boiled Red Cabbage	17%	2%	81%

Macro Nutrients

	Boiled Cabbage	Boiled Red Cabbage	Recommended Dietary Allowance
Energy	3.15% 91kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	5.95% 0.095g	1.6g per day for Men 19-50 years
Omega 6	0.21% 0.036g	0.44% 0.075g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	21% 27.5g	130g per day for Men 19-50 years
Sugars	15.3% 11g	18% 13g	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	6.57% 4.76g	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	% 5.64g	g per day for Men 19-50 years
Sucrose	% 0g	% 2.8g	g per day for Men 19-50 years
Fiber	20% 7.54g	27% 10.3g	38g per day for Men 19-50 years
Protein	9% 5.04g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Boiled Cabbage	Boiled Red Cabbage	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	23.5% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.15% 0.98mg	9.48% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.69mg	12.2% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	68.7% 0.89mg	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	24% 95μg	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	152% 137mg	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	3.18% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	360% 431μg	157% 189μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cabbage	Boiled Red Cabbage	Recommended Dietary Allowance
Calcium	19% 191mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	24% 0.21mg	0.9mg per day for Men 19-50 years
Fluoride	0.099% 3.97μg	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	8.43% 0.67mg	32.7% 2.6mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	16% 67.5mg	420mg per day for Men 19-50 years
Manganese	35.4% 0.81mg	38.5% 0.89mg	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	18.7% 131mg	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	23% 778mg	30.6% 1040mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	16.6% 9.13μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	7.4% 111mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	9.02% 0.99mg	11mg per day for Men 19-50 years
Water	9.93% 367g	9.74% 361g	3700g per day for Men 19-50 years

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

• Boiled and Drained Cabbage has 1.3 times more Vitamin B9 and 2.3 times more Vitamin K than Boiled and Drained Red Cabbage.
• While Boiled and Drained Red Cabbage contains 1.6 times more Vitamin B2, 1.5 times more Vitamin B3 and 2 times more Vitamin B6 than Boiled and Drained Cabbage.
• Both Boiled and Drained Cabbage and Boiled and Drained Red Cabbage have similar amounts of Vitamin B1, Vitamin B5 and Vitamin C per 14 oz.
• Both Boiled and Drained Cabbage as well as Boiled and Drained Red Cabbage have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 14 oz.

Comparing minerals per 14 ounces for Boiled Cabbage vs Boiled Red Cabbage:

• Boiled and Drained Red Cabbage contains 3.2 times more Copper, 3.9 times more Iron, 1.3 times more Potassium, 3.8 times more Selenium and 3.5 times more Sodium than Boiled and Drained Cabbage.
• Both Boiled and Drained Cabbage and Boiled and Drained Red Cabbage have similar amounts of Calcium, Magnesium, Manganese, Phosphorus, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Red Cabbage contains 1.3 times more Energy, 1.7 times more Omega 3, 1.3 times more Carbohydrate and 1.4 times more Fiber than Boiled and Drained Cabbage.
• Both Boiled and Drained Cabbage and Boiled and Drained Red Cabbage have similar amounts of Sugars, Fructose and Protein per 14 oz.
• Both Boiled and Drained Cabbage as well as Boiled and Drained Red Cabbage have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.