Comparing Nutrients in 1 pound Red Cabbage VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Red Cabbage	16%	4%	80%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Red Cabbage	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	4.85% 141kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	0.75% 0.73g	2.43% 2.36g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.095g	1.26% 0.4g	32g per day for Men 19-50 years
Omega 3	12.8% 0.2g	57% 0.91g	1.6g per day for Men 19-50 years
Omega 6	0.91% 0.15g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25.7% 33.4g	11% 14g	130g per day for Men 19-50 years
Sugars	24% 17.4g	3.88% 2.8g	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	9.26% 6.7g	1.5% 1.1g	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	% 7.9g	% 1.04g	g per day for Men 19-50 years
Sucrose	% 2.72g	% 0.68g	g per day for Men 19-50 years
Fiber	25% 9.53g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	31% 17.4g	56g per day for Men 19-50 years

Vitamins

	Red Cabbage	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	28.2% 254μg	114% 1030μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	57% 9.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.3% 0.67mg	40.6% 2.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73% 0.95mg	76.8% 1mg	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	20.4% 81.6μg	80.5% 322μg	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	287% 259mg	186% 168mg	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	3.33% 0.5mg	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	144% 173μg	968% 1161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Cabbage	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	20.4% 204mg	53.5% 535mg	1000mg per day for Men 19-50 years
Copper	8.57% 0.077mg	37.8% 0.34mg	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	45.4% 3.63mg	72% 5.76mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	48% 1.1mg	75% 1.72mg	2.3mg per day for Men 19-50 years
Molybdenum	60.6% 27.3μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	19.4% 136mg	53% 372mg	700mg per day for Men 19-50 years
Potassium	32.4% 1102mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	8.16% 122mg	17% 254mg	1500mg per day for Men 19-50 years
Zinc	9.07% 1mg	22.3% 2.45mg	11mg per day for Men 19-50 years
Water	11% 410g	11.2% 415g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Cabbage VS Cooked Broccoli Raab per 1 lb

Compare the macro and micronutrient content in 1 lb of Red Cabbage versus 1 lb of Cooked Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Red Cabbage has 1.5 times more Vitamin C than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 4.1 times more Vitamin A, 2.6 times more Vitamin B1, 2 times more Vitamin B2, 4.8 times more Vitamin B3, 3 times more Vitamin B5, 3.9 times more Vitamin B9, 23 times more Vitamin E and 6.7 times more Vitamin K than Raw Red Cabbage.
• Both Red Cabbage and Cooked Broccoli Raab provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Red Cabbage have insufficient amounts of Vitamin E
• Both Raw Red Cabbage as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Red Cabbage vs Cooked Broccoli Raab:

• 1 lb of Cooked Broccoli Raab contains 2.6 times more Calcium, 4.4 times more Copper, 1.6 times more Iron, 1.7 times more Magnesium, 1.6 times more Manganese, 2.7 times more Phosphorus, 1.4 times more Potassium, 2.2 times more Selenium, 2.1 times more Sodium and 2.5 times more Zinc than Raw Red Cabbage.
• Both Red Cabbage and Cooked Broccoli Raab contain similar levels of Water per one pound.
• 1 pound of Red Cabbage lack sufficient amounts of Copper and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Red Cabbage has 2.4 times more Carbohydrate, 6.2 times more Sugars and 6.2 times more Fructose than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 4.5 times more Omega 3, 1.3 times more Fiber and 2.7 times more Protein than Raw Red Cabbage.
• Both Raw Red Cabbage as well as Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6 in one pound.