Comparing Nutrients in 1 pound Red Cabbage VS Boiled Cabbage

Macros Ratio

	Protein	Fat	Carbs
Red Cabbage	16%	4%	80%
Boiled Cabbage	18%	2%	80%

Macro Nutrients

	Red Cabbage	Boiled Cabbage	Recommended Dietary Allowance
Energy	4.85% 141kcal	3.6% 104kcal	2900kcal per day for Men 19-50 years
Fat	0.75% 0.73g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.095g	0% 0g	32g per day for Men 19-50 years
Omega 3	12.8% 0.2g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	0.91% 0.15g	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	25.7% 33.4g	19.2% 25g	130g per day for Men 19-50 years
Sugars	24% 17.4g	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	9.26% 6.7g	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	% 7.9g	% 7.35g	g per day for Men 19-50 years
Sucrose	% 2.72g	% 0g	g per day for Men 19-50 years
Fiber	25% 9.53g	22.7% 8.6g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	10.3% 5.76g	56g per day for Men 19-50 years

Vitamins

	Red Cabbage	Boiled Cabbage	Recommended Dietary Allowance
Vitamin A	28.2% 254μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	7.03% 1.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.3% 0.67mg	15.8% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73% 0.95mg	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	20.4% 81.6μg	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	287% 259mg	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	3.33% 0.5mg	4.23% 0.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	144% 173μg	411% 493μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Cabbage	Boiled Cabbage	Recommended Dietary Allowance
Calcium	20.4% 204mg	21.8% 218mg	1000mg per day for Men 19-50 years
Copper	8.57% 0.077mg	8.57% 0.077mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	45.4% 3.63mg	9.64% 0.77mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	48% 1.1mg	40.4% 0.93mg	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	21.4% 150mg	700mg per day for Men 19-50 years
Potassium	32.4% 1102mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	8.16% 122mg	2.4% 36.3mg	1500mg per day for Men 19-50 years
Zinc	9.07% 1mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	11% 410g	11.3% 420g	3700g per day for Men 19-50 years

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

• Raw Red Cabbage has 14 times more Vitamin A, 1.8 times more Vitamin B2, 1.7 times more Vitamin B3, 1.9 times more Vitamin B6 and 1.5 times more Vitamin C than Boiled and Drained Cabbage.
• While Boiled and Drained Cabbage contains 1.7 times more Vitamin B9 and 2.8 times more Vitamin K than Raw Red Cabbage.
• Both Raw Red Cabbage and Boiled and Drained Cabbage have similar amounts of Vitamin B1 and Vitamin B5 per 1 lb.
• Both Raw Red Cabbage as well as Boiled and Drained Cabbage have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 1 lb.

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

• Raw Red Cabbage has 4.7 times more Iron, 1.2 times more Potassium and 3.4 times more Sodium than Boiled and Drained Cabbage.
• Both Raw Red Cabbage and Boiled and Drained Cabbage have similar amounts of Calcium, Copper, Magnesium, Manganese, Phosphorus, Selenium, Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Red Cabbage has 1.3 times more Energy, 3.2 times more Omega 3, 1.3 times more Carbohydrate, 1.4 times more Sugars and 1.3 times more Fructose than Boiled and Drained Cabbage.
• Both Raw Red Cabbage and Boiled and Drained Cabbage have similar amounts of Fiber and Protein per 1 lb.
• Both Raw Red Cabbage as well as Boiled and Drained Cabbage have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.