Comparing Nutrients in 300 calories Boiled Red Cabbage VS Savoy Cabbage

Weight per 300 calories

• Boiled Red Cabbage: 1035g
• Savoy Cabbage: 1111g

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 Savoy Cabbage?

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Cabbage	17%	2%	81%
Savoy Cabbage	24%	3%	73%

Macro Nutrients

	Boiled Red Cabbage	Savoy Cabbage	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.96% 0.93g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.11g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	19.4% 0.31g	1.6g per day for Men 19-50 years
Omega 6	1.16% 0.2g	1.37% 0.23g	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	52% 67.8g	130g per day for Men 19-50 years
Sugars	47.4% 34.3g	34.8% 25.2g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 7.34g	NA	g per day for Men 19-50 years
Fiber	70.8% 27g	91% 34.4g	38g per day for Men 19-50 years
Protein	28% 15.6g	39.7% 22.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Cabbage	Savoy Cabbage	Recommended Dietary Allowance
Vitamin A	2.3% 20.7μg	61.7% 556μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.2% 0.73mg	65% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.7% 0.62mg	25.6% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.7% 3.95mg	21% 3.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	41.6% 2.08mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.33mg	162% 2.1mg	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	62% 248μg	222% 889μg	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	383% 344mg	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	12.6% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	410% 492μg	637% 764μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Cabbage	Savoy Cabbage	Recommended Dietary Allowance
Calcium	43.4% 434mg	39% 389mg	1000mg per day for Men 19-50 years
Copper	62% 0.56mg	76.5% 0.69mg	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	55.6% 4.44mg	8mg per day for Men 19-50 years
Magnesium	42% 176mg	74% 311mg	420mg per day for Men 19-50 years
Manganese	100% 2.3mg	87% 2mg	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	66.7% 467mg	700mg per day for Men 19-50 years
Potassium	79.7% 2710mg	75% 2556mg	3400mg per day for Men 19-50 years
Selenium	43.3% 23.8μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	19.3% 290mg	20.7% 311mg	1500mg per day for Men 19-50 years
Zinc	23.5% 2.6mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	25.4% 940g	27.3% 1011g	3700g per day for Men 19-50 years

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

• Boiled and Drained Red Cabbage has 1.9 times more Vitamin B2 than Raw Savoy Cabbage.
• While Raw Savoy Cabbage contains 26.9 times more Vitamin A, 1.3 times more Vitamin B5, 3.6 times more Vitamin B9, 1.5 times more Vitamin E and 1.6 times more Vitamin K than Boiled and Drained Red Cabbage.
• Both Boiled and Drained Red Cabbage and Raw Savoy Cabbage have similar amounts of Vitamin B1, Vitamin B3, Vitamin B6 and Vitamin C per 300 kcal.
• Both Boiled and Drained Red Cabbage as well as Raw Savoy Cabbage have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Boiled and Drained Red Cabbage has 1.5 times more Iron and 2.4 times more Selenium than Raw Savoy Cabbage.
• While Raw Savoy Cabbage contains 1.8 times more Magnesium and 1.4 times more Phosphorus than Boiled and Drained Red Cabbage.
• Both Boiled and Drained Red Cabbage and Raw Savoy Cabbage have similar amounts of Calcium, Copper, Manganese, Potassium, Sodium, Zinc and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Red Cabbage has 1.4 times more Sugars than Raw Savoy Cabbage.
• While Raw Savoy Cabbage contains 1.3 times more Omega 3, 1.3 times more Fiber and 1.4 times more Protein than Boiled and Drained Red Cabbage.
• Both Boiled and Drained Red Cabbage and Raw Savoy Cabbage have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Boiled and Drained Red Cabbage as well as Raw Savoy Cabbage have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.