Comparing Nutrients in 300 calories Stored Common Cabbage VS Boiled Common Cabbage with Salt

Weight per 300 calories

• Stored Common Cabbage: 1250g
• Boiled Common Cabbage with Salt: 1304g

Both foods have similar energy densities which is very low in comparison to other foods.

Which food has more nutrients per 300 calories - Stored Common Cabbage or Boiled Common Cabbage with Salt?

Macros Ratio

	Protein	Fat	Carbs
Stored Common Cabbage	17%	6%	77%
Boiled Common Cabbage with Salt	18%	2%	80%

Macro Nutrients

	Stored Common Cabbage	Boiled Common Cabbage with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.25g	0.81% 0.78g	97g per day for Men 19-50 years
Saturated Fat	0.9% 0.29g	0% 0g	32g per day for Men 19-50 years
Omega 3	36% 0.58g	11.4% 0.18g	1.6g per day for Men 19-50 years
Omega 6	2.57% 0.44g	0.69% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51.6% 67g	55.3% 72g	130g per day for Men 19-50 years
Sugars	NA	50% 36.4g	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	NA	21% 15g	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	NA	% 21g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	75.7% 28.8g	65.2% 24.8g	38g per day for Men 19-50 years
Protein	27% 15g	29.6% 16.6g	56g per day for Men 19-50 years

Vitamins

	Stored Common Cabbage	Boiled Common Cabbage with Salt	Recommended Dietary Allowance
Vitamin A	8.33% 75μg	5.8% 52μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52% 0.63mg	66.3% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	38% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.4% 3.75mg	20.2% 3.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35% 1.75mg	45.4% 2.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	91% 1.2mg	112% 1.46mg	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	178% 713μg	98% 391μg	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	583% 525mg	543% 489mg	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	NA	12% 1.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1182% 1418μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stored Common Cabbage	Boiled Common Cabbage with Salt	Recommended Dietary Allowance
Calcium	58.8% 588mg	62.6% 626mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	24.6% 0.22mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.33% 13μg	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	87.5% 7mg	27.7% 2.2mg	8mg per day for Men 19-50 years
Magnesium	44.6% 188mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	86.4% 2mg	116% 2.67mg	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	41% 288mg	61.5% 430mg	700mg per day for Men 19-50 years
Potassium	90% 3075mg	75% 2557mg	3400mg per day for Men 19-50 years
Selenium	20.5% 11.3μg	14.2% 7.83μg	55μg per day for Men 19-50 years
Sodium	15% 225mg	222% 3326mg	1500mg per day for Men 19-50 years
Zinc	20.5% 2.25mg	23.7% 2.6mg	11mg per day for Men 19-50 years
Water	31.3% 1157g	32.6% 1207g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Stored Common Cabbage vs Boiled Common Cabbage with Salt:

• Raw Stored Common Cabbage has 1.4 times more Vitamin A and 1.8 times more Vitamin B9 than Boiled and Drained Common Cabbage with Salt.
• While Boiled and Drained Common Cabbage with Salt contains 1.3 times more Vitamin B1, 1.3 times more Vitamin B2 and 1.3 times more Vitamin B5 than Raw Stored Common Cabbage.
• Both Raw Stored Common Cabbage and Boiled and Drained Common Cabbage with Salt have similar amounts of Vitamin B3, Vitamin B6 and Vitamin C per 300 kcal.
• Both Raw Stored Common Cabbage as well as Boiled and Drained Common Cabbage with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Stored Common Cabbage vs Boiled Common Cabbage with Salt:

• Raw Stored Common Cabbage has 1.3 times more Copper, 3.2 times more Iron, 1.2 times more Potassium and 1.4 times more Selenium than Boiled and Drained Common Cabbage with Salt.
• While Boiled and Drained Common Cabbage with Salt contains 1.3 times more Manganese, 1.5 times more Phosphorus and 14.8 times more Sodium than Raw Stored Common Cabbage.
• Both Raw Stored Common Cabbage and Boiled and Drained Common Cabbage with Salt have similar amounts of Calcium, Magnesium, Zinc and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Stored Common Cabbage has 3.1 times more Omega 3 than Boiled and Drained Common Cabbage with Salt.
• Both Raw Stored Common Cabbage and Boiled and Drained Common Cabbage with Salt have similar amounts of Energy, Carbohydrate, Fiber and Protein per 300 kcal.
• Both Raw Stored Common Cabbage as well as Boiled and Drained Common Cabbage with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.