Comparing Nutrients in 500 calories Boiled Red Cabbage VS Savoy Cabbage

Weight per 500 calories

• Boiled Red Cabbage: 1724g
• Savoy Cabbage: 1852g

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

Which food has more nutrients per 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.55g	1.9% 1.85g	97g per day for Men 19-50 years
Saturated Fat	0.59% 0.19g	0.75% 0.24g	32g per day for Men 19-50 years
Omega 3	26% 0.41g	32.4% 0.52g	1.6g per day for Men 19-50 years
Omega 6	1.93% 0.33g	2.3% 0.39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 120g	87% 113g	130g per day for Men 19-50 years
Sugars	79% 57.2g	58% 42g	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	28.5% 20.7g	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	% 24.5g	NA	g per day for Men 19-50 years
Sucrose	% 12.2g	NA	g per day for Men 19-50 years
Fiber	118% 45g	151% 57.4g	38g per day for Men 19-50 years
Protein	46.5% 26g	66% 37g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Cabbage	Savoy Cabbage	Recommended Dietary Allowance
Vitamin A	3.83% 34.5μg	103% 926μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	102% 1.22mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.6% 1.03mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41% 6.6mg	34.7% 5.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53% 2.66mg	69.3% 3.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	298% 3.88mg	271% 3.5mg	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	103% 414μg	370% 1481μg	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	659% 593mg	638% 574mg	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	13.8% 2.07mg	21% 3.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	684% 821μg	1062% 1274μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Cabbage	Savoy Cabbage	Recommended Dietary Allowance
Calcium	72.4% 724mg	65% 648mg	1000mg per day for Men 19-50 years
Copper	103% 0.93mg	128% 1.15mg	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	142% 11.4mg	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	69.8% 293mg	123% 519mg	420mg per day for Men 19-50 years
Manganese	167% 3.84mg	145% 3.33mg	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	81.3% 569mg	111% 778mg	700mg per day for Men 19-50 years
Potassium	133% 4517mg	125% 4259mg	3400mg per day for Men 19-50 years
Selenium	72% 39.7μg	30.3% 16.7μg	55μg per day for Men 19-50 years
Sodium	32% 483mg	34.6% 519mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	42.3% 1566g	45.5% 1685g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 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 500 kcal.
• Both Boiled and Drained Red Cabbage as well as Raw Savoy Cabbage have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 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 500 kcal.