Comparing Nutrients in 300 calories Boiled Red Cabbage VS Broccoli

Weight per 300 calories

• Boiled Red Cabbage: 1035g
• Broccoli: 882g

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

Which food has more nutrients per 300 calories - Boiled Red Cabbage or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.96% 0.93g	3.37% 3.26g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.11g	3.14% 1g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	34.7% 0.56g	1.6g per day for Men 19-50 years
Omega 6	1.16% 0.2g	2.54% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.2% 71.8g	45% 58.6g	130g per day for Men 19-50 years
Sugars	47.4% 34.3g	20.7% 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	17% 12.4g	8.28% 6g	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	% 14.7g	% 4.32g	g per day for Men 19-50 years
Sucrose	% 7.34g	% 0.88g	g per day for Men 19-50 years
Fiber	70.8% 27g	60.4% 23g	38g per day for Men 19-50 years
Protein	28% 15.6g	44.4% 25g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Cabbage	Broccoli	Recommended Dietary Allowance
Vitamin A	2.3% 20.7μg	30.4% 274μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.2% 0.73mg	52.2% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.7% 0.62mg	79.4% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.7% 3.95mg	35.2% 5.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	101% 5.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.33mg	119% 1.54mg	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	62% 248μg	139% 556μg	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	395% 356mg	875% 787mg	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	8.28% 1.24mg	46% 6.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	410% 492μg	747% 896μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Cabbage	Broccoli	Recommended Dietary Allowance
Calcium	43.4% 434mg	41.5% 415mg	1000mg per day for Men 19-50 years
Copper	62% 0.56mg	48% 0.43mg	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	85.3% 6.83mg	80.5% 6.44mg	8mg per day for Men 19-50 years
Magnesium	42% 176mg	44% 185mg	420mg per day for Men 19-50 years
Manganese	100% 2.3mg	80.6% 1.85mg	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	48.8% 341mg	83% 582mg	700mg per day for Men 19-50 years
Potassium	79.7% 2710mg	82% 2788mg	3400mg per day for Men 19-50 years
Selenium	43.3% 23.8μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	19.3% 290mg	19.4% 291mg	1500mg per day for Men 19-50 years
Zinc	23.5% 2.6mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	25.4% 940g	21.3% 788g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Red Cabbage vs Broccoli:

• Boiled and Drained Red Cabbage has 1.5 times more Vitamin B6 than Raw Broccoli.
• While Raw Broccoli contains 13.2 times more Vitamin A, 1.7 times more Vitamin B2, 1.4 times more Vitamin B3, 3.2 times more Vitamin B5, 2.2 times more Vitamin B9, 2.2 times more Vitamin C, 5.5 times more Vitamin E and 1.8 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 300 kcal.
• Both Boiled and Drained Red Cabbage as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Red Cabbage vs Broccoli:

• Boiled and Drained Red Cabbage has 1.3 times more Copper and 1.2 times more Manganese than Raw Broccoli.
• While Raw Broccoli contains 1.7 times more Phosphorus and 1.4 times more Zinc than Boiled and Drained Red Cabbage.
• Both Boiled and Drained Red Cabbage and Raw Broccoli have similar amounts of Calcium, Iron, Magnesium, Potassium, Selenium, Sodium and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Red Cabbage has 1.2 times more Carbohydrate, 2.3 times more Sugars and 2.1 times more Fructose than Raw Broccoli.
• While Raw Broccoli contains 3.5 times more Fat, 8.8 times more Saturated Fat, 2.2 times more Omega 3 and 1.6 times more Protein than Boiled and Drained Red Cabbage.
• Both Boiled and Drained Red Cabbage and Raw Broccoli have similar amounts of Energy and Fiber per 300 kcal.
• Both Boiled and Drained Red Cabbage as well as Raw Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.