Comparing Nutrients in 1 pound Boiled Common Cabbage with Salt VS Freshly Harvest Common Cabbage

Macros Ratio

	Protein	Fat	Carbs
Boiled Common Cabbage with Salt	18%	2%	80%
Freshly Harvest Common Cabbage	17%	6%	77%

Macro Nutrients

	Boiled Common Cabbage with Salt	Freshly Harvest Common Cabbage	Recommended Dietary Allowance
Energy	3.6% 104kcal	3.75% 109kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.33% 0.1g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	0.93% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.2% 25g	18.7% 24.4g	130g per day for Men 19-50 years
Sugars	17.5% 12.7g	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	7.26% 5.26g	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	% 7.35g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	22.7% 8.6g	27.5% 10.4g	38g per day for Men 19-50 years
Protein	10.3% 5.76g	9.8% 5.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Common Cabbage with Salt	Freshly Harvest Common Cabbage	Recommended Dietary Allowance
Vitamin A	2% 18μg	3.02% 27.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.03% 1.12mg	8.5% 1.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.8% 0.79mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	33% 0.43mg	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	34% 136μg	64.6% 259μg	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	189% 170mg	257% 231mg	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	4.23% 0.64mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	411% 493μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Common Cabbage with Salt	Freshly Harvest Common Cabbage	Recommended Dietary Allowance
Calcium	21.8% 218mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	8.57% 0.077mg	11.6% 0.1mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.54μg	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	9.64% 0.77mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	40.4% 0.93mg	31.4% 0.72mg	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	21.4% 150mg	15% 104mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	33% 1116mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	77% 1157mg	5.44% 81.6mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	7.42% 0.82mg	11mg per day for Men 19-50 years
Water	11.3% 420g	11.3% 420g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Common Cabbage with Salt VS Freshly Harvest Common Cabbage per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Common Cabbage with Salt versus 1 lb of Freshly Harvest Common Cabbage to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Common Cabbage with Salt vs Freshly Harvest Common Cabbage:

• 1 pound of Boiled Common Cabbage with Salt has 1.2 times more Vitamin B1, 1.3 times more Vitamin B2 and 1.2 times more Vitamin B5 than Freshly Harvest Common Cabbage.
• While 1 lb of Raw Freshly Harvest Common Cabbage contains 1.9 times more Vitamin B9 and 1.4 times more Vitamin C than Boiled and Drained Common Cabbage with Salt.
• Both Boiled Common Cabbage with Salt and Freshly Harvest Common Cabbage provide similar amounts of Vitamin B6 per one pound.
• Both Boiled and Drained Common Cabbage with Salt as well as Raw Freshly Harvest Common Cabbage have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Common Cabbage with Salt vs Freshly Harvest Common Cabbage:

• 1 pound of Boiled Common Cabbage with Salt has 1.3 times more Manganese, 1.4 times more Phosphorus and 14.2 times more Sodium than Freshly Harvest Common Cabbage.
• While 1 lb of Raw Freshly Harvest Common Cabbage contains 1.4 times more Copper, 3.3 times more Iron and 1.3 times more Potassium than Boiled and Drained Common Cabbage with Salt.
• Both Boiled Common Cabbage with Salt and Freshly Harvest Common Cabbage contain similar levels of Calcium, Magnesium and Water per one pound.
• 1 pound of Boiled Common Cabbage with Salt lack sufficient amounts of Copper
• Both Boiled and Drained Common Cabbage with Salt as well as Raw Freshly Harvest Common Cabbage lack sufficient amounts of Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Freshly Harvest Common Cabbage contains 3.3 times more Omega 3 than Boiled and Drained Common Cabbage with Salt.
• Both Boiled Common Cabbage with Salt and Freshly Harvest Common Cabbage offer comparable quantities of Carbohydrate, Fiber and Protein per one pound.
• 1 pound of Boiled Common Cabbage with Salt provide inadequate amounts of Omega 3
• Both Boiled and Drained Common Cabbage with Salt as well as Raw Freshly Harvest Common Cabbage provide inadequate amounts of Energy and Omega 6 in one pound.