Comparing Nutrients in 14 ounces Boiled Red Cabbage VS Savoy Cabbage

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Cabbage	17%	2%	81%
Savoy Cabbage	24%	3%	73%

Macro Nutrients

	Boiled Red Cabbage	Savoy Cabbage	Recommended Dietary Allowance
Energy	3.97% 115kcal	3.7% 107kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	5.95% 0.095g	6.95% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.44% 0.075g	0.49% 0.083g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21% 27.5g	18.6% 24.2g	130g per day for Men 19-50 years
Sugars	18% 13g	12.4% 9g	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	6.57% 4.76g	NA	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	% 5.64g	NA	g per day for Men 19-50 years
Sucrose	% 2.8g	NA	g per day for Men 19-50 years
Fiber	27% 10.3g	32.4% 12.3g	38g per day for Men 19-50 years
Protein	10.7% 6g	14% 7.94g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Cabbage	Savoy Cabbage	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	22% 198μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.5% 0.28mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.48% 1.5mg	7.44% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.2% 0.61mg	15% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	68.7% 0.89mg	58% 0.75mg	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	24% 95μg	79.4% 318μg	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	152% 137mg	137% 123mg	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	3.18% 0.48mg	4.5% 0.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	157% 189μg	228% 273μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Cabbage	Savoy Cabbage	Recommended Dietary Allowance
Calcium	16.7% 167mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	24% 0.21mg	27.3% 0.25mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	32.7% 2.6mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	16% 67.5mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	38.5% 0.89mg	31% 0.71mg	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	24% 167mg	700mg per day for Men 19-50 years
Potassium	30.6% 1040mg	27% 913mg	3400mg per day for Men 19-50 years
Selenium	16.6% 9.13μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	7.4% 111mg	7.4% 111mg	1500mg per day for Men 19-50 years
Zinc	9.02% 0.99mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	9.74% 361g	9.76% 361g	3700g per day for Men 19-50 years

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

• Boiled and Drained Red Cabbage has 2 times more Vitamin B2 and 1.3 times more Vitamin B3 than Raw Savoy Cabbage.
• While Raw Savoy Cabbage contains 25 times more Vitamin A, 3.3 times more Vitamin B9, 1.4 times more Vitamin E and 1.4 times more Vitamin K than Boiled and Drained Red Cabbage.
• Both Boiled and Drained Red Cabbage and Raw Savoy Cabbage have similar amounts of Vitamin B1, Vitamin B5, Vitamin B6 and Vitamin C per 14 oz.
• Both Boiled and Drained Red Cabbage as well as Raw Savoy Cabbage have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Boiled and Drained Red Cabbage has 1.7 times more Iron, 1.2 times more Manganese and 2.6 times more Selenium than Raw Savoy Cabbage.
• While Raw Savoy Cabbage contains 1.6 times more Magnesium and 1.3 times more Phosphorus than Boiled and Drained Red Cabbage.
• Both Boiled and Drained Red Cabbage and Raw Savoy Cabbage have similar amounts of Calcium, Copper, Potassium, Sodium, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Red Cabbage has 1.5 times more Sugars than Raw Savoy Cabbage.
• While Raw Savoy Cabbage contains 1.3 times more Protein than Boiled and Drained Red Cabbage.
• Both Boiled and Drained Red Cabbage and Raw Savoy Cabbage have similar amounts of Energy, Omega 3, Carbohydrate and Fiber per 14 oz.
• Both Boiled and Drained Red Cabbage as well as Raw Savoy Cabbage have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.