Comparing Nutrients in 1 kilogram Boiled Cabbage VS Red Cabbage

Macros Ratio

	Protein	Fat	Carbs
Boiled Cabbage	18%	2%	80%
Red Cabbage	16%	4%	80%

Macro Nutrients

	Boiled Cabbage	Red Cabbage	Recommended Dietary Allowance
Energy	7.93% 230kcal	10.7% 310kcal	2900kcal per day for Men 19-50 years
Fat	0.62% 0.6g	1.65% 1.6g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.66% 0.21g	32g per day for Men 19-50 years
Omega 3	8.75% 0.14g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.09g	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.4% 55g	56.7% 73.7g	130g per day for Men 19-50 years
Sugars	38.5% 28g	53% 38.3g	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	16% 11.6g	20.4% 15g	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	% 16g	% 17.4g	g per day for Men 19-50 years
Sucrose	% 0g	% 6g	g per day for Men 19-50 years
Fiber	50% 19g	55.3% 21g	38g per day for Men 19-50 years
Protein	22.7% 12.7g	25.5% 14.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Cabbage	Red Cabbage	Recommended Dietary Allowance
Vitamin A	4.44% 40μg	62.2% 560μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51% 0.61mg	53.3% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.2% 0.38mg	53% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.5% 2.48mg	26% 4.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.8% 1.74mg	29.4% 1.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	161% 2.1mg	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	75% 300μg	45% 180μg	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	417% 375mg	633% 570mg	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	9.33% 1.4mg	7.33% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	906% 1087μg	318% 382μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cabbage	Red Cabbage	Recommended Dietary Allowance
Calcium	48% 480mg	45% 450mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	19% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	0.25% 10μg	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	21.3% 1.7mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	89% 2.05mg	106% 2.43mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	134% 60μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	47% 330mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	57.6% 1960mg	71.5% 2430mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	5.33% 80mg	18% 270mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	25% 926g	24.4% 904g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Cabbage vs Red Cabbage:

• Boiled and Drained Cabbage has 1.7 times more Vitamin B9 and 2.8 times more Vitamin K than Raw Red Cabbage.
• While Raw Red Cabbage contains 14 times more Vitamin A, 1.8 times more Vitamin B2, 1.7 times more Vitamin B3, 1.9 times more Vitamin B6 and 1.5 times more Vitamin C than Boiled and Drained Cabbage.
• Both Boiled and Drained Cabbage and Raw Red Cabbage have similar amounts of Vitamin B1 and Vitamin B5 per 1 kg.
• Both Boiled and Drained Cabbage as well as Raw Red Cabbage have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 1 kg.

Comparing minerals per 1 kilogram for Boiled Cabbage vs Red Cabbage:

• Raw Red Cabbage contains 4.7 times more Iron and 3.4 times more Sodium than Boiled and Drained Cabbage.
• Both Boiled and Drained Cabbage and Raw Red Cabbage have similar amounts of Calcium, Copper, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Red Cabbage contains 1.3 times more Energy, 3.2 times more Omega 3, 1.3 times more Carbohydrate, 1.4 times more Sugars and 1.3 times more Fructose than Boiled and Drained Cabbage.
• Both Boiled and Drained Cabbage and Raw Red Cabbage have similar amounts of Fiber and Protein per 1 kg.
• Both Boiled and Drained Cabbage as well as Raw Red Cabbage have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.