Comparing Nutrients in 1 kilogram 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	10.7% 310kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	1.65% 1.6g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	0.66% 0.21g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	28% 0.45g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	1.1% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.7% 73.7g	53.4% 69.4g	130g per day for Men 19-50 years
Sugars	53% 38.3g	45.8% 33.2g	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	20.4% 15g	16.6% 12g	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	% 17.4g	% 14g	g per day for Men 19-50 years
Sucrose	% 6g	% 7.1g	g per day for Men 19-50 years
Fiber	55.3% 21g	68.4% 26g	38g per day for Men 19-50 years
Protein	25.5% 14.3g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Red Cabbage	Boiled Red Cabbage	Recommended Dietary Allowance
Vitamin A	62.2% 560μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.3% 0.64mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53% 0.69mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.18mg	24% 3.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.4% 1.47mg	31% 1.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	161% 2.1mg	173% 2.25mg	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	45% 180μg	60% 240μg	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	633% 570mg	382% 344mg	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	7.33% 1.1mg	8% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	318% 382μg	397% 476μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Cabbage	Boiled Red Cabbage	Recommended Dietary Allowance
Calcium	45% 450mg	42% 420mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	60% 0.54mg	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	100% 8mg	82.5% 6.6mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	40.5% 170mg	420mg per day for Men 19-50 years
Manganese	106% 2.43mg	97% 2.23mg	2.3mg per day for Men 19-50 years
Molybdenum	134% 60μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	43% 300mg	47% 330mg	700mg per day for Men 19-50 years
Potassium	71.5% 2430mg	77% 2620mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	42% 23μg	55μg per day for Men 19-50 years
Sodium	18% 270mg	18.7% 280mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	24.4% 904g	24.6% 908g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram 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 1 kg.
• Both Raw Red Cabbage as well as Boiled and Drained Red Cabbage have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 1 kg.

Comparing minerals per 1 kilogram 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 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• 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 1 kg.
• Both Raw Red Cabbage as well as Boiled and Drained Red Cabbage have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.