Comparing Nutrients in 5 ounces Boiled Common Cabbage with Salt VS Freshly Harvest Common Cabbage

Macros Ratio

	Protein	Fat	Carbs
Boiled Common Cabbage with Salt	18%	2%	80%
Freshly Harvest Common Cabbage	17%	6%	77%

Macro Nutrients

	Boiled Common Cabbage with Salt	Freshly Harvest Common Cabbage	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	1.17% 34kcal	2900kcal per day for Men 19-50 years
Fat	0.088% 0.085g	0.26% 0.26g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.1% 0.033g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	4.08% 0.065g	1.6g per day for Men 19-50 years
Omega 6	0.075% 0.013g	0.29% 0.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6% 7.8g	5.86% 7.6g	130g per day for Men 19-50 years
Sugars	5.45% 3.95g	NA	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	2.27% 1.64g	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	% 2.3g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	7.1% 2.7g	8.58% 3.26g	38g per day for Men 19-50 years
Protein	3.2% 1.8g	3.06% 1.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Common Cabbage with Salt	Freshly Harvest Common Cabbage	Recommended Dietary Allowance
Vitamin A	0.63% 5.67μg	0.94% 8.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.2% 0.086mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.14% 0.054mg	3.27% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.2% 0.35mg	2.66% 0.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.93% 0.25mg	3.97% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	10.4% 0.13mg	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	10.6% 42.5μg	20% 80.8μg	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	59% 53mg	80.3% 72.3mg	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	1.32% 0.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	128% 154μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Common Cabbage with Salt	Freshly Harvest Common Cabbage	Recommended Dietary Allowance
Calcium	6.8% 68mg	6.66% 66.6mg	1000mg per day for Men 19-50 years
Copper	2.68% 0.024mg	3.62% 0.033mg	0.9mg per day for Men 19-50 years
Fluoride	0.035% 1.4μg	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	3% 0.24mg	9.92% 0.79mg	8mg per day for Men 19-50 years
Magnesium	5.06% 21.3mg	5.06% 21.3mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	9.8% 0.23mg	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	6.7% 46.8mg	4.66% 32.6mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	10.3% 349mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	24% 361mg	1.7% 25.5mg	1500mg per day for Men 19-50 years
Zinc	2.58% 0.28mg	2.3% 0.26mg	11mg per day for Men 19-50 years
Water	3.55% 131g	3.54% 131g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Common Cabbage with Salt VS Freshly Harvest Common Cabbage per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Common Cabbage with Salt versus 5 oz of Freshly Harvest Common Cabbage to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Common Cabbage with Salt vs Freshly Harvest Common Cabbage:

• 5 ounces of Boiled Common Cabbage with Salt have 1.2 times more Vitamin B1, 1.3 times more Vitamin B2 and 1.2 times more Vitamin B5 than Freshly Harvest Common Cabbage.
• While 5 oz of Raw Freshly Harvest Common Cabbage contain 1.9 times more Vitamin B9 and 1.4 times more Vitamin C than Boiled and Drained Common Cabbage with Salt.
• Both Boiled Common Cabbage with Salt and Freshly Harvest Common Cabbage provide similar amounts of Vitamin B6 per five ounces.
• Both Boiled and Drained Common Cabbage with Salt as well as Raw Freshly Harvest Common Cabbage have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Common Cabbage with Salt vs Freshly Harvest Common Cabbage:

• 5 ounces of Boiled Common Cabbage with Salt have 1.3 times more Manganese, 1.4 times more Phosphorus and 14.2 times more Sodium than Freshly Harvest Common Cabbage.
• While 5 oz of Raw Freshly Harvest Common Cabbage contain 1.4 times more Copper, 3.3 times more Iron and 1.3 times more Potassium than Boiled and Drained Common Cabbage with Salt.
• Both Boiled Common Cabbage with Salt and Freshly Harvest Common Cabbage contain similar levels of Calcium, Magnesium and Water per five ounces.
• 5 ounces of Boiled Common Cabbage with Salt lack sufficient amounts of Copper
• Both Boiled and Drained Common Cabbage with Salt as well as Raw Freshly Harvest Common Cabbage lack sufficient amounts of Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Freshly Harvest Common Cabbage contain 3.3 times more Omega 3 than Boiled and Drained Common Cabbage with Salt.
• Both Boiled Common Cabbage with Salt and Freshly Harvest Common Cabbage offer comparable quantities of Carbohydrate, Fiber and Protein per five ounces.
• 5 ounces of Boiled Common Cabbage with Salt provide inadequate amounts of Omega 3
• Both Boiled and Drained Common Cabbage with Salt as well as Raw Freshly Harvest Common Cabbage provide inadequate amounts of Energy and Omega 6 in five ounces.