Comparing Nutrients in 300 calories Red Cabbage VS Boiled Red Cabbage

Weight per 300 calories

• Red Cabbage: 968g
• Boiled Red Cabbage: 1035g

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

Which food has more nutrients per 300 calories - Red Cabbage or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.55g	0.96% 0.93g	97g per day for Men 19-50 years
Saturated Fat	0.64% 0.2g	0.36% 0.11g	32g per day for Men 19-50 years
Omega 3	27.2% 0.44g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	1.94% 0.33g	1.16% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55% 71.3g	55.2% 71.8g	130g per day for Men 19-50 years
Sugars	51% 37g	47.4% 34.3g	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	19.8% 14.3g	17% 12.4g	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	% 17g	% 14.7g	g per day for Men 19-50 years
Sucrose	% 5.8g	% 7.34g	g per day for Men 19-50 years
Fiber	53.5% 20.3g	70.8% 27g	38g per day for Men 19-50 years
Protein	24.7% 14g	28% 15.6g	56g per day for Men 19-50 years

Vitamins

	Red Cabbage	Boiled Red Cabbage	Recommended Dietary Allowance
Vitamin A	60.2% 542μg	2.3% 20.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51.6% 0.62mg	61.2% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.4% 0.67mg	47.7% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.3% 4.05mg	24.7% 3.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.5% 1.42mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	156% 2.02mg	179% 2.33mg	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	43.5% 174μg	62% 248μg	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	613% 552mg	395% 356mg	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	7.1% 1.06mg	8.28% 1.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	308% 370μg	410% 492μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Cabbage	Boiled Red Cabbage	Recommended Dietary Allowance
Calcium	43.5% 435mg	43.4% 434mg	1000mg per day for Men 19-50 years
Copper	18.3% 0.16mg	62% 0.56mg	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	97% 7.74mg	85.3% 6.83mg	8mg per day for Men 19-50 years
Magnesium	37% 155mg	42% 176mg	420mg per day for Men 19-50 years
Manganese	102% 2.35mg	100% 2.3mg	2.3mg per day for Men 19-50 years
Molybdenum	129% 58μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	41.5% 290mg	48.8% 341mg	700mg per day for Men 19-50 years
Potassium	69% 2352mg	79.7% 2710mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	43.3% 23.8μg	55μg per day for Men 19-50 years
Sodium	17.4% 261mg	19.3% 290mg	1500mg per day for Men 19-50 years
Zinc	19.4% 2.13mg	23.5% 2.6mg	11mg per day for Men 19-50 years
Water	23.6% 875g	25.4% 940g	3700g per day for Men 19-50 years

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

• Raw Red Cabbage has 26.2 times more Vitamin A and 1.6 times more Vitamin C than Boiled and Drained Red Cabbage.
• While Boiled and Drained Red Cabbage contains 1.4 times more Vitamin B9 and 1.3 times more Vitamin K 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 E per 300 kcal.
• Both Raw Red Cabbage as well as Boiled and Drained Red Cabbage have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Boiled and Drained Red Cabbage contains 3.4 times more Copper and 4.1 times more Selenium than Raw Red Cabbage.
• Both Raw Red Cabbage and Boiled and Drained Red Cabbage have similar amounts of Calcium, Iron, Magnesium, Manganese, Phosphorus, Potassium, Sodium, Zinc and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Red Cabbage has 1.8 times more Omega 3 than Boiled and Drained Red Cabbage.
• While Boiled and Drained Red Cabbage contains 1.3 times more Fiber than Raw Red Cabbage.
• Both Raw Red Cabbage and Boiled and Drained Red Cabbage have similar amounts of Energy, Carbohydrate, Sugars, Fructose and Protein per 300 kcal.
• Both Raw Red Cabbage as well as Boiled and Drained Red Cabbage have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.