Comparing Nutrients in 1 kilogram Boiled Red Cabbage VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Cabbage	17%	2%	81%
Broccoli	27%	8%	65%

Macro Nutrients

	Boiled Red Cabbage	Broccoli	Recommended Dietary Allowance
Energy	10% 290kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	3.56% 1.14g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.4% 69.4g	51% 66.4g	130g per day for Men 19-50 years
Sugars	45.8% 33.2g	23.4% 17g	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	16.6% 12g	9.38% 6.8g	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	% 14g	% 4.9g	g per day for Men 19-50 years
Sucrose	% 7.1g	% 1g	g per day for Men 19-50 years
Fiber	68.4% 26g	68.4% 26g	38g per day for Men 19-50 years
Protein	27% 15g	50.4% 28g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Cabbage	Broccoli	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	34.4% 310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	90% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.82mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.54mg	115% 5.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	173% 2.25mg	135% 1.75mg	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	60% 240μg	158% 630μg	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	382% 344mg	991% 892mg	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	8% 1.2mg	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	397% 476μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Cabbage	Broccoli	Recommended Dietary Allowance
Calcium	42% 420mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	60% 0.54mg	54.4% 0.49mg	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	82.5% 6.6mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	40.5% 170mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	91% 2.1mg	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	47% 330mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	77% 2620mg	93% 3160mg	3400mg per day for Men 19-50 years
Selenium	42% 23μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	18.7% 280mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	24.6% 908g	24% 893g	3700g per day for Men 19-50 years

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

• Boiled and Drained Red Cabbage has 1.3 times more Vitamin B6 than Raw Broccoli.
• While Raw Broccoli contains 15.5 times more Vitamin A, 2 times more Vitamin B2, 1.7 times more Vitamin B3, 3.7 times more Vitamin B5, 2.6 times more Vitamin B9, 2.6 times more Vitamin C, 6.5 times more Vitamin E and 2.1 times more Vitamin K than Boiled and Drained Red Cabbage.
• Both Boiled and Drained Red Cabbage and Raw Broccoli have similar amounts of Vitamin B1 per 1 kg.
• Both Boiled and Drained Red Cabbage as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Raw Broccoli contains 2 times more Phosphorus and 1.6 times more Zinc than Boiled and Drained Red Cabbage.
• Both Boiled and Drained Red Cabbage and Raw Broccoli have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Potassium, Selenium, Sodium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Red Cabbage has 2 times more Sugars and 1.8 times more Fructose than Raw Broccoli.
• While Raw Broccoli contains 2.6 times more Omega 3 and 1.9 times more Protein than Boiled and Drained Red Cabbage.
• Both Boiled and Drained Red Cabbage and Raw Broccoli have similar amounts of Energy, Carbohydrate and Fiber per 1 kg.
• Both Boiled and Drained Red Cabbage as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.