Comparing Nutrients in 1 kilogram Boiled Red Cabbage VS Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Cabbage	17%	2%	81%
Brussels Sprouts	26%	5%	69%

Macro Nutrients

	Boiled Red Cabbage	Brussels Sprouts	Recommended Dietary Allowance
Energy	10% 290kcal	15% 430kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	1.94% 0.62g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	62% 0.99g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	2.65% 0.45g	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	69% 89.5g	130g per day for Men 19-50 years
Sugars	45.8% 33.2g	30.3% 22g	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	13% 9.3g	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	% 8.1g	g per day for Men 19-50 years
Sucrose	% 7.1g	% 4.6g	g per day for Men 19-50 years
Fiber	68.4% 26g	100% 38g	38g per day for Men 19-50 years
Protein	27% 15g	60.4% 33.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Cabbage	Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	42.2% 380μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	116% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	69.2% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.82mg	46.6% 7.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.54mg	61.8% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	173% 2.25mg	168% 2.2mg	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	153% 610μg	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	944% 850mg	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	58.7% 8.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	397% 476μg	1475% 1770μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Cabbage	Brussels Sprouts	Recommended Dietary Allowance
Calcium	42% 420mg	42% 420mg	1000mg per day for Men 19-50 years
Copper	60% 0.54mg	77.8% 0.7mg	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	175% 14mg	8mg per day for Men 19-50 years
Magnesium	40.5% 170mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	147% 3.37mg	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	99% 690mg	700mg per day for Men 19-50 years
Potassium	77% 2620mg	114% 3890mg	3400mg per day for Men 19-50 years
Selenium	42% 23μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	18.7% 280mg	16.7% 250mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	38% 4.2mg	11mg per day for Men 19-50 years
Water	24.6% 908g	23.2% 860g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Cabbage VS Brussels Sprouts per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Red Cabbage versus 1 kg of Brussels Sprouts to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kg of Raw Brussels Sprouts contains 19 times more Vitamin A, 2 times more Vitamin B1, 1.5 times more Vitamin B2, 2 times more Vitamin B3, 2 times more Vitamin B5, 2.5 times more Vitamin B9, 2.5 times more Vitamin C, 7.3 times more Vitamin E and 3.7 times more Vitamin K than Boiled and Drained Red Cabbage.
• Both Boiled Red Cabbage and Brussels Sprouts provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Boiled Red Cabbage have insufficient amounts of Vitamin A and Vitamin E
• Both Boiled and Drained Red Cabbage as well as Raw Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Boiled Red Cabbage has 1.4 times more Selenium than Brussels Sprouts.
• While 1 kg of Raw Brussels Sprouts contains 1.3 times more Copper, 2.1 times more Iron, 1.4 times more Magnesium, 1.5 times more Manganese, 2.1 times more Phosphorus, 1.5 times more Potassium and 1.7 times more Zinc than Boiled and Drained Red Cabbage.
• Both Boiled Red Cabbage and Brussels Sprouts contain similar levels of Calcium and Water per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Red Cabbage has 1.5 times more Sugars than Brussels Sprouts.
• While 1 kg of Raw Brussels Sprouts contains 4.1 times more Omega 3, 1.3 times more Carbohydrate, 1.5 times more Fiber and 2.2 times more Protein than Boiled and Drained Red Cabbage.
• 1 kilogram of Boiled Red Cabbage provide inadequate amounts of Omega 3
• Both Boiled and Drained Red Cabbage as well as Raw Brussels Sprouts provide inadequate amounts of Energy and Omega 6 in one kilogram.