Comparing Nutrients in 1 pound Red Cabbage VS Boiled Red Cabbage

Macros Ratio

	Protein	Fat	Carbs
Red Cabbage	16%	4%	80%
Boiled Red Cabbage	17%	2%	81%

Macro Nutrients

	Red Cabbage	Boiled Red Cabbage	Recommended Dietary Allowance
Energy	4.85% 141kcal	4.54% 132kcal	2900kcal per day for Men 19-50 years
Fat	0.75% 0.73g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.095g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	12.8% 0.2g	6.8% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.91% 0.15g	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	25.7% 33.4g	24.2% 31.5g	130g per day for Men 19-50 years
Sugars	24% 17.4g	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	9.26% 6.7g	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	% 7.9g	% 6.44g	g per day for Men 19-50 years
Sucrose	% 2.72g	% 3.22g	g per day for Men 19-50 years
Fiber	25% 9.53g	31% 11.8g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	12.2% 6.85g	56g per day for Men 19-50 years

Vitamins

	Red Cabbage	Boiled Red Cabbage	Recommended Dietary Allowance
Vitamin A	28.2% 254μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	11% 1.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.3% 0.67mg	14% 0.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73% 0.95mg	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	20.4% 81.6μg	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	287% 259mg	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	3.33% 0.5mg	3.63% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	144% 173μg	180% 216μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Cabbage	Boiled Red Cabbage	Recommended Dietary Allowance
Calcium	20.4% 204mg	19% 191mg	1000mg per day for Men 19-50 years
Copper	8.57% 0.077mg	27.2% 0.24mg	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	37.4% 3mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	18.4% 77mg	420mg per day for Men 19-50 years
Manganese	48% 1.1mg	44% 1mg	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	35% 1188mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	19% 10.4μg	55μg per day for Men 19-50 years
Sodium	8.16% 122mg	8.47% 127mg	1500mg per day for Men 19-50 years
Zinc	9.07% 1mg	10.3% 1.13mg	11mg per day for Men 19-50 years
Water	11% 410g	11% 412g	3700g per day for Men 19-50 years

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

• Raw Red Cabbage has 28 times more Vitamin A and 1.7 times more Vitamin C than Boiled and Drained Red Cabbage.
• While Boiled and Drained Red Cabbage contains 1.3 times more Vitamin B9 than Raw Red Cabbage.
• Both Raw Red Cabbage and Boiled and Drained Red Cabbage have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin K per 1 lb.
• Both Raw Red Cabbage as well as Boiled and Drained Red 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 Red Cabbage:

• Raw Red Cabbage has 1.2 times more Iron than Boiled and Drained Red Cabbage.
• While Boiled and Drained Red Cabbage contains 3.2 times more Copper and 3.8 times more Selenium than Raw Red Cabbage.
• Both Raw Red Cabbage and Boiled and Drained Red Cabbage have similar amounts of Calcium, Magnesium, Manganese, Phosphorus, Potassium, Sodium, Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Red Cabbage has 1.9 times more Omega 3 and 1.2 times more Fructose than Boiled and Drained Red Cabbage.
• Both Raw Red Cabbage and Boiled and Drained Red Cabbage have similar amounts of Energy, Carbohydrate, Sugars, Fiber and Protein per 1 lb.
• Both Raw Red Cabbage as well as Boiled and Drained Red Cabbage have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.