Comparing Nutrients in 1 kilogram Cabbage VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Cabbage	18%	3%	79%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Cabbage	Broccoli Raab	Recommended Dietary Allowance
Energy	8.62% 250kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	5.05% 4.9g	97g per day for Men 19-50 years
Saturated Fat	1.06% 0.34g	2.6% 0.83g	32g per day for Men 19-50 years
Omega 3	0% 0g	118% 1.9g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44.6% 58g	22% 28.5g	130g per day for Men 19-50 years
Sugars	44% 32g	5.24% 3.8g	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	20% 14.5g	2.34% 1.7g	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	% 16.7g	% 1g	g per day for Men 19-50 years
Sucrose	% 0.8g	% 1.1g	g per day for Men 19-50 years
Fiber	65.8% 25g	71% 27g	38g per day for Men 19-50 years
Protein	23% 13g	56.6% 31.7g	56g per day for Men 19-50 years

Vitamins

	Cabbage	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	5.56% 50μg	146% 1310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51% 0.61mg	135% 1.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.6% 2.34mg	76.3% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.4% 2.12mg	64.4% 3.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.24mg	132% 1.7mg	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	108% 430μg	208% 830μg	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	407% 366mg	224% 202mg	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	10% 1.5mg	108% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	633% 760μg	1867% 2240μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cabbage	Broccoli Raab	Recommended Dietary Allowance
Calcium	40% 400mg	108% 1080mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	46.7% 0.42mg	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	58.8% 4.7mg	268% 21.4mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	69.6% 1.6mg	172% 3.95mg	2.3mg per day for Men 19-50 years
Molybdenum	154% 69.4μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	37% 260mg	104% 730mg	700mg per day for Men 19-50 years
Potassium	50% 1700mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	12% 180mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	16.4% 1.8mg	70% 7.7mg	11mg per day for Men 19-50 years
Water	25% 922g	25% 926g	3700g per day for Men 19-50 years

Nutrient Comparison: Cabbage VS Broccoli Raab per 1 kg

Compare the macro and micronutrient content in 1 kg of Cabbage versus 1 kg of Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cabbage vs Broccoli Raab:

• 1 kilogram of Cabbage has 1.8 times more Vitamin C than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains 26.2 times more Vitamin A, 2.7 times more Vitamin B1, 3.2 times more Vitamin B2, 5.2 times more Vitamin B3, 1.5 times more Vitamin B5, 1.4 times more Vitamin B6, 1.9 times more Vitamin B9, 10.8 times more Vitamin E and 2.9 times more Vitamin K than Raw Cabbage.
• 1 kilogram of Cabbage have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin E
• Both Raw Cabbage as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cabbage vs Broccoli Raab:

• 1 kg of Raw Broccoli Raab contains 2.7 times more Calcium, 2.2 times more Copper, 4.6 times more Iron, 1.8 times more Magnesium, 2.5 times more Manganese, 2.8 times more Phosphorus, 1.8 times more Sodium and 4.3 times more Zinc than Raw Cabbage.
• Both Cabbage and Broccoli Raab contain similar levels of Potassium and Water per one kilogram.
• 1 kilogram of Cabbage lack sufficient amounts of Zinc
• Both Raw Cabbage as well as Raw Broccoli Raab lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cabbage has 2 times more Carbohydrate, 8.4 times more Sugars and 8.5 times more Fructose than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains more Omega 3 and 2.5 times more Protein than Raw Cabbage.
• Both Cabbage and Broccoli Raab offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Cabbage provide inadequate amounts of Omega 3
• Both Raw Cabbage as well as Raw Broccoli Raab provide inadequate amounts of Energy and Omega 6 in one kilogram.