Comparing Nutrients in 5 ounces Boiled Cabbage VS Cabbage

Macros Ratio

	Protein	Fat	Carbs
Boiled Cabbage	18%	2%	80%
Cabbage	18%	3%	79%

Macro Nutrients

	Boiled Cabbage	Cabbage	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	1.22% 35.4kcal	2900kcal per day for Men 19-50 years
Fat	0.088% 0.085g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.15% 0.048g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.075% 0.013g	0.14% 0.024g	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	6.32% 8.22g	130g per day for Men 19-50 years
Sugars	5.45% 3.95g	6.26% 4.54g	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	2.83% 2.06g	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	% 2.37g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.11g	g per day for Men 19-50 years
Fiber	7.1% 2.7g	9.33% 3.54g	38g per day for Men 19-50 years
Protein	3.2% 1.8g	3.24% 1.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Cabbage	Cabbage	Recommended Dietary Allowance
Vitamin A	0.63% 5.67μg	0.79% 7.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.2% 0.086mg	7.2% 0.086mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.14% 0.054mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.2% 0.35mg	2.07% 0.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.93% 0.25mg	6% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	13.5% 0.18mg	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	15.2% 61μg	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	57.6% 52mg	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	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	128% 154μg	89.8% 108μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cabbage	Cabbage	Recommended Dietary Allowance
Calcium	6.8% 68mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	2.68% 0.024mg	3% 0.027mg	0.9mg per day for Men 19-50 years
Fluoride	0.035% 1.4μg	0.035% 1.4μg	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	8.33% 0.67mg	8mg per day for Men 19-50 years
Magnesium	5.06% 21.3mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	9.86% 0.23mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	22% 9.84μg	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	5.26% 37mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	7.1% 241mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	0.76% 11.3mg	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	3.53% 131g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Cabbage VS Cabbage per 5 oz

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

Lets compare vitamin content per 5 ounces of Boiled Cabbage vs Cabbage:

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

Comparing minerals per 5 ounces for Boiled Cabbage vs Cabbage:

• 5 ounces of Boiled Cabbage have 1.3 times more Magnesium, 1.3 times more Manganese and 1.3 times more Phosphorus than Cabbage.
• While 5 oz of Raw Cabbage contain 2.8 times more Iron than Boiled and Drained Cabbage.
• Both Boiled Cabbage and Cabbage contain similar levels of Calcium, Potassium and Water per five ounces.
• 5 ounces of Boiled Cabbage lack sufficient amounts of Copper
• Both Boiled and Drained Cabbage as well as Raw Cabbage lack sufficient amounts of Fluoride, Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Cabbage contain 1.3 times more Fructose and 1.3 times more Fiber than Boiled and Drained Cabbage.
• Both Boiled Cabbage and Cabbage offer comparable quantities of Carbohydrate, Sugars and Protein per five ounces.
• Both Boiled and Drained Cabbage as well as Raw Cabbage provide inadequate amounts of Energy, Omega 3 and Omega 6 in five ounces.