Comparing Nutrients in 500 calories Red Cabbage VS Boiled Broccoli

Weight per 500 calories

• Red Cabbage: 1613g
• Boiled Broccoli: 1429g

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

Which food has more nutrients per 500 calories - Red Cabbage or Boiled Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Red Cabbage	16%	4%	80%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Red Cabbage	Boiled Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.66% 2.6g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	1.06% 0.34g	3.53% 1.13g	32g per day for Men 19-50 years
Omega 3	45.4% 0.73g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	3.23% 0.55g	4.3% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	79% 103g	130g per day for Men 19-50 years
Sugars	85.2% 61.8g	27.4% 20g	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	33% 24g	14.6% 10.6g	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	% 28g	% 7g	g per day for Men 19-50 years
Sucrose	% 9.68g	% 1.14g	g per day for Men 19-50 years
Fiber	89% 34g	124% 47g	38g per day for Men 19-50 years
Protein	41% 23g	60.7% 34g	56g per day for Men 19-50 years

Vitamins

	Red Cabbage	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	100% 903μg	122% 1100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	86% 1.03mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85.6% 1.1mg	135% 1.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.74mg	49.4% 7.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47.4% 2.37mg	176% 8.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	259% 3.37mg	220% 2.86mg	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	72.6% 290μg	386% 1543μg	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	1022% 919mg	1030% 927mg	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	12% 1.77mg	138% 20.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	513% 616μg	1680% 2016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Cabbage	Boiled Broccoli	Recommended Dietary Allowance
Calcium	72.6% 726mg	57% 571mg	1000mg per day for Men 19-50 years
Copper	30.5% 0.27mg	97% 0.87mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.43% 57μg	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	161% 13mg	120% 9.57mg	8mg per day for Men 19-50 years
Magnesium	61.4% 258mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	170% 3.9mg	120% 2.77mg	2.3mg per day for Men 19-50 years
Molybdenum	215% 97μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	69% 484mg	137% 957mg	700mg per day for Men 19-50 years
Potassium	115% 3919mg	123% 4186mg	3400mg per day for Men 19-50 years
Selenium	17.6% 9.68μg	41.6% 23μg	55μg per day for Men 19-50 years
Sodium	29% 435mg	39% 586mg	1500mg per day for Men 19-50 years
Zinc	32.3% 3.55mg	58.4% 6.43mg	11mg per day for Men 19-50 years
Water	39.4% 1458g	34.5% 1275g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Red Cabbage vs Boiled Broccoli:

• Boiled and Drained Broccoli contains 1.6 times more Vitamin B2, 3.7 times more Vitamin B5, 5.3 times more Vitamin B9, 11.7 times more Vitamin E and 3.3 times more Vitamin K than Raw Red Cabbage.
• Both Raw Red Cabbage and Boiled and Drained Broccoli have similar amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B6 and Vitamin C per 500 kcal.
• Both Raw Red Cabbage as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Red Cabbage vs Boiled Broccoli:

• Raw Red Cabbage has 1.3 times more Calcium, 1.3 times more Iron and 1.4 times more Manganese than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 3.2 times more Copper, 2 times more Phosphorus, 2.4 times more Selenium, 1.3 times more Sodium and 1.8 times more Zinc than Raw Red Cabbage.
• Both Raw Red Cabbage and Boiled and Drained Broccoli have similar amounts of Magnesium, Potassium and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Red Cabbage has 3.1 times more Sugars and 2.3 times more Fructose than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.3 times more Fat, 2.3 times more Omega 3, 1.4 times more Fiber and 1.5 times more Protein than Raw Red Cabbage.
• Both Raw Red Cabbage and Boiled and Drained Broccoli have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Raw Red Cabbage as well as Boiled and Drained Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.