Comparing Nutrients in 1 pound Cabbage VS Boiled Red Cabbage

Macros Ratio

	Protein	Fat	Carbs
Cabbage	18%	3%	79%
Boiled Red Cabbage	17%	2%	81%

Macro Nutrients

	Cabbage	Boiled Red Cabbage	Recommended Dietary Allowance
Energy	3.9% 113kcal	4.54% 132kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	0% 0g	6.8% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	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	20.2% 26.3g	24.2% 31.5g	130g per day for Men 19-50 years
Sugars	20% 14.5g	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	9.07% 6.58g	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	% 7.57g	% 6.44g	g per day for Men 19-50 years
Sucrose	% 0.36g	% 3.22g	g per day for Men 19-50 years
Fiber	30% 11.3g	31% 11.8g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	12.2% 6.85g	56g per day for Men 19-50 years

Vitamins

	Cabbage	Boiled Red Cabbage	Recommended Dietary Allowance
Vitamin A	2.5% 22.7μg	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	14% 0.18mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.63% 1.06mg	11% 1.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.2% 0.96mg	14% 0.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	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	48.8% 195μg	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	184% 166mg	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	4.54% 0.68mg	3.63% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	287% 345μg	180% 216μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cabbage	Boiled Red Cabbage	Recommended Dietary Allowance
Calcium	18% 181mg	19% 191mg	1000mg per day for Men 19-50 years
Copper	9.58% 0.086mg	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	26.6% 2.13mg	37.4% 3mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	18.4% 77mg	420mg per day for Men 19-50 years
Manganese	31.6% 0.73mg	44% 1mg	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	35% 1188mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	19% 10.4μg	55μg per day for Men 19-50 years
Sodium	5.44% 81.6mg	8.47% 127mg	1500mg per day for Men 19-50 years
Zinc	7.42% 0.82mg	10.3% 1.13mg	11mg per day for Men 19-50 years
Water	11.3% 418g	11% 412g	3700g per day for Men 19-50 years

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

• Raw Cabbage has 1.4 times more Vitamin B5, 1.8 times more Vitamin B9, 1.3 times more Vitamin E and 1.6 times more Vitamin K than Boiled and Drained Red Cabbage.
• While Boiled and Drained Red Cabbage contains 1.5 times more Vitamin B2, 1.6 times more Vitamin B3 and 1.8 times more Vitamin B6 than Raw Cabbage.
• Both Raw Cabbage and Boiled and Drained Red Cabbage have similar amounts of Vitamin B1 and Vitamin C per 1 lb.
• Both Raw Cabbage as well as Boiled and Drained Red Cabbage have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

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

• Boiled and Drained Red Cabbage contains 2.8 times more Copper, 1.4 times more Iron, 1.4 times more Magnesium, 1.4 times more Manganese, 1.3 times more Phosphorus, 1.5 times more Potassium, 7.7 times more Selenium, 1.6 times more Sodium and 1.4 times more Zinc than Raw Cabbage.
• Both Raw Cabbage and Boiled and Drained Red Cabbage have similar amounts of Calcium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Cabbage has 1.2 times more Fructose than Boiled and Drained Red Cabbage.
• While Boiled and Drained Red Cabbage contains more Omega 3 than Raw Cabbage.
• Both Raw Cabbage and Boiled and Drained Red Cabbage have similar amounts of Energy, Carbohydrate, Sugars, Fiber and Protein per 1 lb.
• Both Raw Cabbage as well as Boiled and Drained Red Cabbage have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.