Comparing Nutrients in 5 ounces Cabbage VS Boiled Cabbage

Macros Ratio

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

Macro Nutrients

	Cabbage	Boiled Cabbage	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	1.12% 32.6kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0.088% 0.085g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	0% 0g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.024g	0.075% 0.013g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.32% 8.22g	6% 7.8g	130g per day for Men 19-50 years
Sugars	6.26% 4.54g	5.45% 3.95g	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	2.83% 2.06g	2.27% 1.64g	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	% 2.37g	% 2.3g	g per day for Men 19-50 years
Sucrose	% 0.11g	% 0g	g per day for Men 19-50 years
Fiber	9.33% 3.54g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	3.24% 1.8g	3.2% 1.8g	56g per day for Men 19-50 years

Vitamins

	Cabbage	Boiled Cabbage	Recommended Dietary Allowance
Vitamin A	0.79% 7.1μg	0.63% 5.67μg	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	4.36% 0.057mg	4.14% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.07% 0.33mg	2.2% 0.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6% 0.3mg	4.93% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.5% 0.18mg	12.2% 0.16mg	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	15.2% 61μg	10.6% 42.5μg	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	57.6% 52mg	59% 53mg	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	1.4% 0.21mg	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	89.8% 108μg	128% 154μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cabbage	Boiled Cabbage	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	3% 0.027mg	2.68% 0.024mg	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	8.33% 0.67mg	3% 0.24mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	5.06% 21.3mg	420mg per day for Men 19-50 years
Manganese	9.86% 0.23mg	12.6% 0.29mg	2.3mg per day for Men 19-50 years
Molybdenum	22% 9.84μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	5.26% 37mg	6.7% 46.8mg	700mg per day for Men 19-50 years
Potassium	7.1% 241mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.5mg	0.76% 11.3mg	1500mg per day for Men 19-50 years
Zinc	2.3% 0.26mg	2.58% 0.28mg	11mg per day for Men 19-50 years
Water	3.53% 131g	3.55% 131g	3700g per day for Men 19-50 years

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

• Raw Cabbage has 1.2 times more Vitamin B5 and 1.4 times more Vitamin B9 than Boiled and Drained Cabbage.
• While Boiled and Drained Cabbage contains 1.4 times more Vitamin K than Raw Cabbage.
• Both Raw Cabbage and Boiled and Drained Cabbage have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin C and Vitamin E per 5 oz.
• Both Raw Cabbage as well as Boiled and Drained Cabbage have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Cabbage vs Boiled Cabbage:

• Raw Cabbage has 2.8 times more Iron and 2.3 times more Sodium than Boiled and Drained Cabbage.
• While Boiled and Drained Cabbage contains 1.3 times more Manganese, 1.3 times more Phosphorus and 2 times more Selenium than Raw Cabbage.
• Both Raw Cabbage and Boiled and Drained Cabbage have similar amounts of Calcium, Copper, Magnesium, Potassium, Zinc and Water per 5 oz.
• Both Raw Cabbage as well as Boiled and Drained Cabbage have insufficient amounts of Fluoride in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Cabbage has 1.3 times more Fructose and 1.3 times more Fiber than Boiled and Drained Cabbage.
• Both Raw Cabbage and Boiled and Drained Cabbage have similar amounts of Carbohydrate, Sugars and Protein per 5 oz.
• Both Raw Cabbage as well as Boiled and Drained Cabbage have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.