Comparing Nutrients in 14 ounces Red Cabbage VS Boiled Red Cabbage

Macros Ratio

	Protein	Fat	Carbs
Red Cabbage	16%	4%	80%
Boiled Red Cabbage	17%	2%	81%

Macro Nutrients

	Red Cabbage	Boiled Red Cabbage	Recommended Dietary Allowance
Energy	4.24% 123kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.083g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	5.95% 0.095g	1.6g per day for Men 19-50 years
Omega 6	0.79% 0.13g	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	22.5% 29.3g	21% 27.5g	130g per day for Men 19-50 years
Sugars	21% 15.2g	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	8.1% 5.87g	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	% 6.9g	% 5.64g	g per day for Men 19-50 years
Sucrose	% 2.4g	% 2.8g	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	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Red Cabbage	Boiled Red Cabbage	Recommended Dietary Allowance
Vitamin A	24.7% 222μg	0.88% 7.94μg	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	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.4% 1.66mg	9.48% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.58mg	12.2% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64% 0.83mg	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	18% 71.4μg	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	251% 226mg	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	2.9% 0.44mg	3.18% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	126% 152μg	157% 189μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Cabbage	Boiled Red Cabbage	Recommended Dietary Allowance
Calcium	18% 179mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	24% 0.21mg	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	32.7% 2.6mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	16% 67.5mg	420mg per day for Men 19-50 years
Manganese	42% 0.96mg	38.5% 0.89mg	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	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	28.4% 964mg	30.6% 1040mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	16.6% 9.13μg	55μg per day for Men 19-50 years
Sodium	7.14% 107mg	7.4% 111mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	9.02% 0.99mg	11mg per day for Men 19-50 years
Water	9.7% 359g	9.74% 361g	3700g per day for Men 19-50 years

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

• Raw Red Cabbage has 28 times more Vitamin A and 1.7 times more Vitamin C than Boiled and Drained Red Cabbage.
• While Boiled and Drained Red Cabbage contains 1.3 times more Vitamin B9 than Raw Red Cabbage.
• Both Raw Red Cabbage and Boiled and Drained Red Cabbage have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin K per 14 oz.
• Both Raw Red Cabbage as well as Boiled and Drained Red Cabbage have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 14 oz.

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

• Raw Red Cabbage has 1.2 times more Iron than Boiled and Drained Red Cabbage.
• While Boiled and Drained Red Cabbage contains 3.2 times more Copper and 3.8 times more Selenium than Raw Red Cabbage.
• Both Raw Red Cabbage and Boiled and Drained Red Cabbage have similar amounts of Calcium, Magnesium, Manganese, Phosphorus, Potassium, Sodium, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Red Cabbage has 1.9 times more Omega 3 and 1.2 times more Fructose than Boiled and Drained Red Cabbage.
• Both Raw Red Cabbage and Boiled and Drained Red Cabbage have similar amounts of Energy, Carbohydrate, Sugars, Fiber and Protein per 14 oz.
• Both Raw Red Cabbage as well as Boiled and Drained Red Cabbage have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.