Comparing Nutrients in 14 ounces Boiled Cabbage VS Red Cabbage

Macros Ratio

	Protein	Fat	Carbs
Boiled Cabbage	18%	2%	80%
Red Cabbage	16%	4%	80%

Macro Nutrients

	Boiled Cabbage	Red Cabbage	Recommended Dietary Allowance
Energy	3.15% 91kcal	4.24% 123kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.26% 0.083g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.21% 0.036g	0.79% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	22.5% 29.3g	130g per day for Men 19-50 years
Sugars	15.3% 11g	21% 15.2g	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	8.1% 5.87g	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	% 6.9g	g per day for Men 19-50 years
Sucrose	% 0g	% 2.4g	g per day for Men 19-50 years
Fiber	20% 7.54g	22% 8.33g	38g per day for Men 19-50 years
Protein	9% 5.04g	10% 5.68g	56g per day for Men 19-50 years

Vitamins

	Boiled Cabbage	Red Cabbage	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	24.7% 222μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.15% 0.98mg	10.4% 1.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.69mg	11.7% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	64% 0.83mg	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	18% 71.4μg	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	251% 226mg	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	2.9% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	360% 431μg	126% 152μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cabbage	Red Cabbage	Recommended Dietary Allowance
Calcium	19% 191mg	18% 179mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	7.5% 0.067mg	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	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	35.4% 0.81mg	42% 0.96mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	53% 24μg	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	17% 119mg	700mg per day for Men 19-50 years
Potassium	23% 778mg	28.4% 964mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	7.14% 107mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	7.94% 0.87mg	11mg per day for Men 19-50 years
Water	9.93% 367g	9.7% 359g	3700g per day for Men 19-50 years

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

• Boiled and Drained Cabbage has 1.7 times more Vitamin B9 and 2.8 times more Vitamin K than Raw Red Cabbage.
• While Raw Red Cabbage contains 14 times more Vitamin A, 1.8 times more Vitamin B2, 1.7 times more Vitamin B3, 1.9 times more Vitamin B6 and 1.5 times more Vitamin C than Boiled and Drained Cabbage.
• Both Boiled and Drained Cabbage and Raw Red Cabbage have similar amounts of Vitamin B1 and Vitamin B5 per 14 oz.
• Both Boiled and Drained Cabbage as well as Raw Red Cabbage have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 14 oz.

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

• Raw Red Cabbage contains 4.7 times more Iron and 3.4 times more Sodium than Boiled and Drained Cabbage.
• Both Boiled and Drained Cabbage and Raw Red Cabbage have similar amounts of Calcium, Copper, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Red Cabbage contains 1.3 times more Energy, 3.2 times more Omega 3, 1.3 times more Carbohydrate, 1.4 times more Sugars and 1.3 times more Fructose than Boiled and Drained Cabbage.
• Both Boiled and Drained Cabbage and Raw Red Cabbage have similar amounts of Fiber and Protein per 14 oz.
• Both Boiled and Drained Cabbage as well as Raw Red Cabbage have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.