Comparing Nutrients in 1 pound Boiled Red Cabbage VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Cabbage	17%	2%	81%
Broccoli	27%	8%	65%

Macro Nutrients

	Boiled Red Cabbage	Broccoli	Recommended Dietary Allowance
Energy	4.54% 132kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	6.8% 0.11g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.086g	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	24.2% 31.5g	23% 30g	130g per day for Men 19-50 years
Sugars	20.8% 15g	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	7.5% 5.44g	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	% 6.44g	% 2.22g	g per day for Men 19-50 years
Sucrose	% 3.22g	% 0.45g	g per day for Men 19-50 years
Fiber	31% 11.8g	31% 11.8g	38g per day for Men 19-50 years
Protein	12.2% 6.85g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Cabbage	Broccoli	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	15.6% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.73mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.7mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	78.5% 1.02mg	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	27.2% 109μg	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	173% 156mg	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	3.63% 0.54mg	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	180% 216μg	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Cabbage	Broccoli	Recommended Dietary Allowance
Calcium	19% 191mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	27.2% 0.24mg	24.7% 0.22mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	37.4% 3mg	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	18.4% 77mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	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	35% 1188mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	19% 10.4μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	8.47% 127mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	10.3% 1.13mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	11% 412g	11% 405g	3700g per day for Men 19-50 years

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

• Boiled and Drained Red Cabbage has 1.3 times more Vitamin B6 than Raw Broccoli.
• While Raw Broccoli contains 15.5 times more Vitamin A, 2 times more Vitamin B2, 1.7 times more Vitamin B3, 3.7 times more Vitamin B5, 2.6 times more Vitamin B9, 2.6 times more Vitamin C, 6.5 times more Vitamin E and 2.1 times more Vitamin K than Boiled and Drained Red Cabbage.
• Both Boiled and Drained Red Cabbage and Raw Broccoli have similar amounts of Vitamin B1 per 1 lb.
• Both Boiled and Drained Red 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 Red Cabbage vs Broccoli:

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

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Red Cabbage has 2 times more Sugars and 1.8 times more Fructose than Raw Broccoli.
• While Raw Broccoli contains 2.6 times more Omega 3 and 1.9 times more Protein than Boiled and Drained Red Cabbage.
• Both Boiled and Drained Red Cabbage and Raw Broccoli have similar amounts of Energy, Carbohydrate and Fiber per 1 lb.
• Both Boiled and Drained Red Cabbage as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.