Comparing Nutrients in 1 kilogram Red Cabbage VS Boiled Savoy Cabbage

Macros Ratio

	Protein	Fat	Carbs
Red Cabbage	16%	4%	80%
Boiled Savoy Cabbage	24%	3%	73%

Macro Nutrients

	Red Cabbage	Boiled Savoy Cabbage	Recommended Dietary Allowance
Energy	10.7% 310kcal	8.28% 240kcal	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	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	28% 0.45g	14.4% 0.23g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	1.06% 0.18g	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	41.6% 54g	130g per day for Men 19-50 years
Sugars	53% 38.3g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 6g	NA	g per day for Men 19-50 years
Fiber	55.3% 21g	73.7% 28g	38g per day for Men 19-50 years
Protein	25.5% 14.3g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Red Cabbage	Boiled Savoy Cabbage	Recommended Dietary Allowance
Vitamin A	62.2% 560μg	49% 440μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.3% 0.64mg	42.5% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53% 0.69mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.18mg	1.5% 0.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.4% 1.47mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	161% 2.1mg	117% 1.52mg	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	115% 460μg	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	189% 170mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	318% 382μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Cabbage	Boiled Savoy Cabbage	Recommended Dietary Allowance
Calcium	45% 450mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	57.8% 0.52mg	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	47.5% 3.8mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	57% 240mg	420mg per day for Men 19-50 years
Manganese	106% 2.43mg	66% 1.52mg	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	54% 1840mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	18% 270mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	24.4% 904g	25% 920g	3700g per day for Men 19-50 years

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

• Raw Red Cabbage has 1.3 times more Vitamin A, 1.3 times more Vitamin B1, 3.5 times more Vitamin B2, 17.4 times more Vitamin B3, 1.4 times more Vitamin B6 and 3.4 times more Vitamin C than Boiled and Drained Savoy Cabbage.
• While Boiled and Drained Savoy Cabbage contains 2.6 times more Vitamin B9 than Raw Red Cabbage.
• Both Raw Red Cabbage and Boiled and Drained Savoy Cabbage have similar amounts of Vitamin B5 per 1 kg.
• Both Raw Red Cabbage as well as Boiled and Drained Savoy Cabbage have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Raw Red Cabbage has 1.5 times more Calcium, 2.1 times more Iron, 1.6 times more Manganese and 1.3 times more Potassium than Boiled and Drained Savoy Cabbage.
• While Boiled and Drained Savoy Cabbage contains 3.1 times more Copper and 1.5 times more Magnesium than Raw Red Cabbage.
• Both Raw Red Cabbage and Boiled and Drained Savoy Cabbage have similar amounts of Phosphorus, Selenium, Sodium, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Red Cabbage has 1.3 times more Energy, 2 times more Omega 3 and 1.4 times more Carbohydrate than Boiled and Drained Savoy Cabbage.
• While Boiled and Drained Savoy Cabbage contains 1.3 times more Fiber and 1.3 times more Protein than Raw Red Cabbage.
• Both Raw Red Cabbage as well as Boiled and Drained Savoy Cabbage have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.