Comparing Nutrients in 500 calories Red Cabbage VS Boiled Red Cabbage

Weight per 500 calories

• Red Cabbage: 1613g
• Boiled Red Cabbage: 1724g

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 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.66% 2.6g	1.6% 1.55g	97g per day for Men 19-50 years
Saturated Fat	1.06% 0.34g	0.59% 0.19g	32g per day for Men 19-50 years
Omega 3	45.4% 0.73g	26% 0.41g	1.6g per day for Men 19-50 years
Omega 6	3.23% 0.55g	1.93% 0.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	92% 120g	130g per day for Men 19-50 years
Sugars	85.2% 61.8g	79% 57.2g	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	33% 24g	28.5% 20.7g	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	% 24.5g	g per day for Men 19-50 years
Sucrose	% 9.68g	% 12.2g	g per day for Men 19-50 years
Fiber	89% 34g	118% 45g	38g per day for Men 19-50 years
Protein	41% 23g	46.5% 26g	56g per day for Men 19-50 years

Vitamins

	Red Cabbage	Boiled Red Cabbage	Recommended Dietary Allowance
Vitamin A	100% 903μg	3.83% 34.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	86% 1.03mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85.6% 1.1mg	79.6% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.74mg	41% 6.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47.4% 2.37mg	53% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	259% 3.37mg	298% 3.88mg	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	103% 414μg	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	659% 593mg	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	13.8% 2.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	513% 616μg	684% 821μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Cabbage	Boiled Red Cabbage	Recommended Dietary Allowance
Calcium	72.6% 726mg	72.4% 724mg	1000mg per day for Men 19-50 years
Copper	30.5% 0.27mg	103% 0.93mg	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	161% 13mg	142% 11.4mg	8mg per day for Men 19-50 years
Magnesium	61.4% 258mg	69.8% 293mg	420mg per day for Men 19-50 years
Manganese	170% 3.9mg	167% 3.84mg	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	81.3% 569mg	700mg per day for Men 19-50 years
Potassium	115% 3919mg	133% 4517mg	3400mg per day for Men 19-50 years
Selenium	17.6% 9.68μg	72% 39.7μg	55μg per day for Men 19-50 years
Sodium	29% 435mg	32% 483mg	1500mg per day for Men 19-50 years
Zinc	32.3% 3.55mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	39.4% 1458g	42.3% 1566g	3700g per day for Men 19-50 years

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

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 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 500 kcal.