Comparing Nutrients in 14 ounces Red Cabbage VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Red Cabbage	16%	4%	80%
Broccoli	27%	8%	65%

Macro Nutrients

	Red Cabbage	Broccoli	Recommended Dietary Allowance
Energy	4.24% 123kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.083g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.79% 0.13g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.5% 29.3g	20.3% 26.4g	130g per day for Men 19-50 years
Sugars	21% 15.2g	9.3% 6.75g	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	8.1% 5.87g	3.72% 2.7g	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	% 6.9g	% 1.94g	g per day for Men 19-50 years
Sucrose	% 2.4g	% 0.4g	g per day for Men 19-50 years
Fiber	22% 8.33g	27% 10.3g	38g per day for Men 19-50 years
Protein	10% 5.68g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Red Cabbage	Broccoli	Recommended Dietary Allowance
Vitamin A	24.7% 222μg	13.7% 123μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	23.5% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	35.7% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.4% 1.66mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.58mg	45.5% 2.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64% 0.83mg	53.4% 0.69mg	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	18% 71.4μg	62.5% 250μg	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	251% 226mg	393% 354mg	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	2.9% 0.44mg	20.6% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	126% 152μg	336% 403μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Cabbage	Broccoli	Recommended Dietary Allowance
Calcium	18% 179mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	21.6% 0.19mg	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	39.7% 3.18mg	36.2% 2.9mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	42% 0.96mg	36.2% 0.83mg	2.3mg per day for Men 19-50 years
Molybdenum	53% 24μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	17% 119mg	37.4% 262mg	700mg per day for Men 19-50 years
Potassium	28.4% 964mg	37% 1254mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	7.14% 107mg	8.73% 131mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	9.7% 359g	9.58% 354g	3700g per day for Men 19-50 years

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

• Raw Red Cabbage has 1.8 times more Vitamin A than Raw Broccoli.
• While Raw Broccoli contains 1.7 times more Vitamin B2, 1.5 times more Vitamin B3, 3.9 times more Vitamin B5, 3.5 times more Vitamin B9, 1.6 times more Vitamin C, 7.1 times more Vitamin E and 2.7 times more Vitamin K than Raw Red Cabbage.
• Both Raw Red Cabbage and Raw Broccoli have similar amounts of Vitamin B1 and Vitamin B6 per 14 oz.
• Both Raw Red Cabbage as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Red Cabbage vs Broccoli:

• Raw Broccoli contains 2.9 times more Copper, 1.3 times more Magnesium, 2.2 times more Phosphorus, 1.3 times more Potassium, 4.2 times more Selenium and 1.9 times more Zinc than Raw Red Cabbage.
• Both Raw Red Cabbage and Raw Broccoli have similar amounts of Calcium, Iron, Manganese, Sodium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Red Cabbage has 2.3 times more Sugars and 2.2 times more Fructose than Raw Broccoli.
• While Raw Broccoli contains 1.4 times more Omega 3 and 2 times more Protein than Raw Red Cabbage.
• Both Raw Red Cabbage and Raw Broccoli have similar amounts of Energy, Carbohydrate and Fiber per 14 oz.
• Both Raw Red Cabbage as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.