Comparing Nutrients in 14 ounces Cabbage VS Boiled Red Cabbage

Macros Ratio

	Protein	Fat	Carbs
Cabbage	18%	3%	79%
Boiled Red Cabbage	17%	2%	81%

Macro Nutrients

	Cabbage	Boiled Red Cabbage	Recommended Dietary Allowance
Energy	3.42% 99kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.42% 0.13g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	0% 0g	5.95% 0.095g	1.6g per day for Men 19-50 years
Omega 6	0.4% 0.067g	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	17.7% 23g	21% 27.5g	130g per day for Men 19-50 years
Sugars	17.5% 12.7g	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	7.94% 5.75g	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	% 6.63g	% 5.64g	g per day for Men 19-50 years
Sucrose	% 0.32g	% 2.8g	g per day for Men 19-50 years
Fiber	26% 9.92g	27% 10.3g	38g per day for Men 19-50 years
Protein	9.07% 5.1g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Cabbage	Boiled Red Cabbage	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	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	12.2% 0.16mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.8% 0.93mg	9.48% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.84mg	12.2% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38% 0.49mg	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	42.7% 171μg	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	161% 145mg	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	3.97% 0.6mg	3.18% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	251% 302μg	157% 189μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cabbage	Boiled Red Cabbage	Recommended Dietary Allowance
Calcium	16% 159mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	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	23.3% 1.87mg	32.7% 2.6mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	16% 67.5mg	420mg per day for Men 19-50 years
Manganese	27.6% 0.64mg	38.5% 0.89mg	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	30.6% 1040mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	16.6% 9.13μg	55μg per day for Men 19-50 years
Sodium	4.76% 71.4mg	7.4% 111mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	9.02% 0.99mg	11mg per day for Men 19-50 years
Water	9.9% 366g	9.74% 361g	3700g per day for Men 19-50 years

Nutrient Comparison: Cabbage VS Boiled Red Cabbage per 14 oz

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

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

• 14 ounces of Cabbage have 1.4 times more Vitamin B5, 1.8 times more Vitamin B9 and 1.6 times more Vitamin K than Boiled Red Cabbage.
• While 14 oz of Boiled and Drained Red Cabbage contain 1.5 times more Vitamin B2, 1.6 times more Vitamin B3 and 1.8 times more Vitamin B6 than Raw Cabbage.
• Both Cabbage and Boiled Red Cabbage provide similar amounts of Vitamin B1 and Vitamin C per 14 ounces.
• 14 ounces of Cabbage have insufficient amounts of Vitamin B3
• Both Raw Cabbage as well as Boiled and Drained Red Cabbage have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 14 ounces.

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

• 14 oz of Boiled and Drained Red Cabbage contain 2.8 times more Copper, 1.4 times more Iron, 1.4 times more Magnesium, 1.4 times more Manganese, 1.3 times more Phosphorus, 1.5 times more Potassium, 7.7 times more Selenium and 1.4 times more Zinc than Raw Cabbage.
• Both Cabbage and Boiled Red Cabbage contain similar levels of Calcium and Water per 14 ounces.
• 14 ounces of Cabbage lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cabbage have 1.2 times more Fructose than Boiled Red Cabbage.
• Both Cabbage and Boiled Red Cabbage offer comparable quantities of Carbohydrate, Sugars, Fiber and Protein per 14 ounces.
• Both Raw Cabbage as well as Boiled and Drained Red Cabbage provide inadequate amounts of Energy, Omega 3 and Omega 6 in 14 ounces.