Comparing Nutrients in 1 pound Boiled Cabbage VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Boiled Cabbage	18%	2%	80%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Boiled Cabbage	Broccoli Raab	Recommended Dietary Allowance
Energy	3.6% 104kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	53.6% 0.86g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	0.77% 0.13g	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	9.94% 13g	130g per day for Men 19-50 years
Sugars	17.5% 12.7g	2.38% 1.72g	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	1.06% 0.77g	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	% 0.45g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.5g	g per day for Men 19-50 years
Fiber	22.7% 8.6g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	10.3% 5.76g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Cabbage	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	2% 18μg	66% 594μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	61.2% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.03% 1.12mg	34.6% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.8% 0.79mg	29.2% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	59.7% 0.78mg	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	94% 376μg	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	102% 92mg	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	49% 7.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	411% 493μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cabbage	Broccoli Raab	Recommended Dietary Allowance
Calcium	21.8% 218mg	49% 490mg	1000mg per day for Men 19-50 years
Copper	8.57% 0.077mg	21% 0.19mg	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	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	40.4% 0.93mg	78% 1.8mg	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	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	2.4% 36.3mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	31.8% 3.5mg	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 Cabbage VS Broccoli Raab per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Cabbage versus 1 lb of Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Cabbage vs Broccoli Raab:

• 1 pound of Boiled Cabbage has 1.9 times more Vitamin C than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 32.8 times more Vitamin A, 2.7 times more Vitamin B1, 3.4 times more Vitamin B2, 4.9 times more Vitamin B3, 1.9 times more Vitamin B5, 1.5 times more Vitamin B6, 2.8 times more Vitamin B9, 11.6 times more Vitamin E and 2.1 times more Vitamin K than Boiled and Drained Cabbage.
• 1 pound of Boiled Cabbage have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin E
• Both Boiled and Drained Cabbage as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Cabbage vs Broccoli Raab:

• 1 lb of Raw Broccoli Raab contains 2.3 times more Calcium, 2.5 times more Copper, 12.6 times more Iron, 1.5 times more Magnesium, 1.9 times more Manganese, 2.2 times more Phosphorus, 4.1 times more Sodium and 3.9 times more Zinc than Boiled and Drained Cabbage.
• Both Boiled Cabbage and Broccoli Raab contain similar levels of Potassium and Water per one pound.
• 1 pound of Boiled Cabbage lack sufficient amounts of Copper and Zinc
• Both Boiled and Drained Cabbage as well as Raw Broccoli Raab lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Cabbage has 1.9 times more Carbohydrate and 7.3 times more Sugars than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 13.5 times more Omega 3, 1.4 times more Fiber and 2.5 times more Protein than Boiled and Drained Cabbage.
• 1 pound of Boiled Cabbage provide inadequate amounts of Omega 3
• Both Boiled and Drained Cabbage as well as Raw Broccoli Raab provide inadequate amounts of Energy and Omega 6 in one pound.