Comparing Nutrients in 1 pound Boiled Cabbage VS Boiled Red Cabbage

Macros Ratio

	Protein	Fat	Carbs
Boiled Cabbage	18%	2%	80%
Boiled Red Cabbage	17%	2%	81%

Macro Nutrients

	Boiled Cabbage	Boiled Red Cabbage	Recommended Dietary Allowance
Energy	3.6% 104kcal	4.54% 132kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	6.8% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	0.51% 0.086g	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	24.2% 31.5g	130g per day for Men 19-50 years
Sugars	17.5% 12.7g	20.8% 15g	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	7.5% 5.44g	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	% 6.44g	g per day for Men 19-50 years
Sucrose	% 0g	% 3.22g	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	12.2% 6.85g	56g per day for Men 19-50 years

Vitamins

	Boiled Cabbage	Boiled Red Cabbage	Recommended Dietary Allowance
Vitamin A	2% 18μg	1% 9.07μg	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	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.03% 1.12mg	11% 1.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.8% 0.79mg	14% 0.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	78.5% 1.02mg	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	27.2% 109μg	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	173% 156mg	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	3.63% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	411% 493μg	180% 216μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cabbage	Boiled Red Cabbage	Recommended Dietary Allowance
Calcium	21.8% 218mg	19% 191mg	1000mg per day for Men 19-50 years
Copper	8.57% 0.077mg	27.2% 0.24mg	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	37.4% 3mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	18.4% 77mg	420mg per day for Men 19-50 years
Manganese	40.4% 0.93mg	44% 1mg	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	21.4% 150mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	35% 1188mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	19% 10.4μg	55μg per day for Men 19-50 years
Sodium	2.4% 36.3mg	8.47% 127mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	10.3% 1.13mg	11mg per day for Men 19-50 years
Water	11.3% 420g	11% 412g	3700g per day for Men 19-50 years

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

• Boiled and Drained Cabbage has 1.3 times more Vitamin B9 and 2.3 times more Vitamin K than Boiled and Drained Red Cabbage.
• While Boiled and Drained Red Cabbage contains 1.6 times more Vitamin B2, 1.5 times more Vitamin B3 and 2 times more Vitamin B6 than Boiled and Drained Cabbage.
• Both Boiled and Drained Cabbage and Boiled and Drained Red Cabbage have similar amounts of Vitamin B1, Vitamin B5 and Vitamin C per 1 lb.
• Both Boiled and Drained Cabbage as well as Boiled and Drained Red Cabbage have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 1 lb.

Comparing minerals per 1 pound for Boiled Cabbage vs Boiled Red Cabbage:

• Boiled and Drained Red Cabbage contains 3.2 times more Copper, 3.9 times more Iron, 1.3 times more Potassium, 3.8 times more Selenium and 3.5 times more Sodium than Boiled and Drained Cabbage.
• Both Boiled and Drained Cabbage and Boiled and Drained Red Cabbage have similar amounts of Calcium, Magnesium, Manganese, Phosphorus, Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Red Cabbage contains 1.3 times more Energy, 1.7 times more Omega 3, 1.3 times more Carbohydrate and 1.4 times more Fiber than Boiled and Drained Cabbage.
• Both Boiled and Drained Cabbage and Boiled and Drained Red Cabbage have similar amounts of Sugars, Fructose and Protein per 1 lb.
• Both Boiled and Drained Cabbage as well as Boiled and Drained Red Cabbage have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.