Comparing Nutrients in 1 pound Boiled Cabbage VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Boiled Cabbage	18%	2%	80%
Broccoli	27%	8%	65%

Macro Nutrients

	Boiled Cabbage	Broccoli	Recommended Dietary Allowance
Energy	3.6% 104kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	1.3% 0.22g	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	23% 30g	130g per day for Men 19-50 years
Sugars	17.5% 12.7g	10.6% 7.7g	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	4.25% 3.1g	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	% 2.22g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.45g	g per day for Men 19-50 years
Fiber	22.7% 8.6g	31% 11.8g	38g per day for Men 19-50 years
Protein	10.3% 5.76g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Cabbage	Broccoli	Recommended Dietary Allowance
Vitamin A	2% 18μg	15.6% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.03% 1.12mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.8% 0.79mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	61% 0.79mg	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	71.4% 286μg	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	450% 405mg	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	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	411% 493μg	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cabbage	Broccoli	Recommended Dietary Allowance
Calcium	21.8% 218mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	8.57% 0.077mg	24.7% 0.22mg	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	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	40.4% 0.93mg	41.4% 0.95mg	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	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	20.6% 11.3μg	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	17% 1.86mg	11mg per day for Men 19-50 years
Water	11.3% 420g	11% 405g	3700g per day for Men 19-50 years

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

• Raw Broccoli contains 7.8 times more Vitamin A, 3.1 times more Vitamin B2, 2.6 times more Vitamin B3, 3.3 times more Vitamin B5, 1.6 times more Vitamin B6, 2.1 times more Vitamin B9, 2.4 times more Vitamin C and 5.6 times more Vitamin E than Boiled and Drained Cabbage.
• Both Boiled and Drained Cabbage and Raw Broccoli have similar amounts of Vitamin B1 and Vitamin K per 1 lb.
• Both Boiled and Drained Cabbage as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Cabbage vs Broccoli:

• Raw Broccoli contains 2.9 times more Copper, 4.3 times more Iron, 1.4 times more Magnesium, 2 times more Phosphorus, 1.6 times more Potassium, 4.2 times more Selenium, 4.1 times more Sodium and 2.1 times more Zinc than Boiled and Drained Cabbage.
• Both Boiled and Drained Cabbage and Raw Broccoli have similar amounts of Calcium, Manganese and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Cabbage has 1.6 times more Sugars and 1.7 times more Fructose than Raw Broccoli.
• While Raw Broccoli contains 1.5 times more Energy, 4.5 times more Omega 3, 1.4 times more Fiber and 2.2 times more Protein than Boiled and Drained Cabbage.
• Both Boiled and Drained Cabbage and Raw Broccoli have similar amounts of Carbohydrate per 1 lb.
• Both Boiled and Drained Cabbage as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.