Comparing Nutrients in 1 pound Cabbage VS Boiled Cabbage

Macros Ratio

	Protein	Fat	Carbs
Cabbage	18%	3%	79%
Boiled Cabbage	18%	2%	80%

Macro Nutrients

	Cabbage	Boiled Cabbage	Recommended Dietary Allowance
Energy	3.9% 113kcal	3.6% 104kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	0% 0g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	0.24% 0.041g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.2% 26.3g	19.2% 25g	130g per day for Men 19-50 years
Sugars	20% 14.5g	17.5% 12.7g	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	9.07% 6.58g	7.26% 5.26g	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	% 7.57g	% 7.35g	g per day for Men 19-50 years
Sucrose	% 0.36g	% 0g	g per day for Men 19-50 years
Fiber	30% 11.3g	22.7% 8.6g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	10.3% 5.76g	56g per day for Men 19-50 years

Vitamins

	Cabbage	Boiled Cabbage	Recommended Dietary Allowance
Vitamin A	2.5% 22.7μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.63% 1.06mg	7.03% 1.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.2% 0.96mg	15.8% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	39% 0.51mg	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	48.8% 195μg	34% 136μg	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	184% 166mg	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	4.54% 0.68mg	4.23% 0.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	287% 345μg	411% 493μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cabbage	Boiled Cabbage	Recommended Dietary Allowance
Calcium	18% 181mg	21.8% 218mg	1000mg per day for Men 19-50 years
Copper	9.58% 0.086mg	8.57% 0.077mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.54μg	0.11% 4.54μg	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	26.6% 2.13mg	9.64% 0.77mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	31.6% 0.73mg	40.4% 0.93mg	2.3mg per day for Men 19-50 years
Molybdenum	70% 31.5μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	17% 118mg	21.4% 150mg	700mg per day for Men 19-50 years
Potassium	22.7% 771mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	5.44% 81.6mg	2.4% 36.3mg	1500mg per day for Men 19-50 years
Zinc	7.42% 0.82mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	11.3% 418g	11.3% 420g	3700g per day for Men 19-50 years

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

• Raw Cabbage has 1.2 times more Vitamin B5 and 1.4 times more Vitamin B9 than Boiled and Drained Cabbage.
• While Boiled and Drained Cabbage contains 1.4 times more Vitamin K than Raw Cabbage.
• Both Raw Cabbage and Boiled and Drained Cabbage have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin C and Vitamin E per 1 lb.
• Both Raw Cabbage as well as Boiled and Drained Cabbage have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cabbage vs Boiled Cabbage:

• Raw Cabbage has 2.8 times more Iron and 2.3 times more Sodium than Boiled and Drained Cabbage.
• While Boiled and Drained Cabbage contains 1.3 times more Manganese, 1.3 times more Phosphorus and 2 times more Selenium than Raw Cabbage.
• Both Raw Cabbage and Boiled and Drained Cabbage have similar amounts of Calcium, Copper, Magnesium, Potassium, Zinc and Water per 1 lb.
• Both Raw Cabbage as well as Boiled and Drained Cabbage have insufficient amounts of Fluoride in 1 lb.

Comparison of macro-nutrients per 1 pound:

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