Comparing Nutrients in 14 ounces Cabbage VS Boiled Cabbage

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

• Raw Cabbage has 1.2 times more Vitamin B5 and 1.4 times more Vitamin B9 than Boiled and Drained Cabbage.
• While Boiled and Drained Cabbage contains 1.4 times more Vitamin K than Raw Cabbage.
• Both Raw Cabbage and Boiled and Drained Cabbage have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin C and Vitamin E per 14 oz.
• Both Raw Cabbage as well as Boiled and Drained Cabbage have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cabbage vs Boiled Cabbage:

• Raw Cabbage has 2.8 times more Iron and 2.3 times more Sodium than Boiled and Drained Cabbage.
• While Boiled and Drained Cabbage contains 1.3 times more Manganese, 1.3 times more Phosphorus and 2 times more Selenium than Raw Cabbage.
• Both Raw Cabbage and Boiled and Drained Cabbage have similar amounts of Calcium, Copper, Magnesium, Potassium, Zinc and Water per 14 oz.
• Both Raw Cabbage as well as Boiled and Drained Cabbage have insufficient amounts of Fluoride in 14 oz.

Comparison of macro-nutrients per 14 ounces:

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