Comparing Nutrients in 5 ounces Boiled Red Cabbage VS Savoy Cabbage

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Cabbage	17%	2%	81%
Savoy Cabbage	24%	3%	73%

Macro Nutrients

	Boiled Red Cabbage	Savoy Cabbage	Recommended Dietary Allowance
Energy	1.4% 41kcal	1.3% 38.3kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.049% 0.016g	0.058% 0.018g	32g per day for Men 19-50 years
Omega 3	2.13% 0.034g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	0.16% 0.027g	0.18% 0.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.57% 9.84g	6.65% 8.65g	130g per day for Men 19-50 years
Sugars	6.5% 4.7g	4.44% 3.2g	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	2.35% 1.7g	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	% 2g	NA	g per day for Men 19-50 years
Sucrose	% 1g	NA	g per day for Men 19-50 years
Fiber	9.7% 3.7g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	3.82% 2.14g	5.06% 2.83g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Cabbage	Savoy Cabbage	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	7.87% 71μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.4% 0.1mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	3.27% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	2.66% 0.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.37% 0.22mg	5.3% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.5% 0.32mg	20.7% 0.27mg	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	8.5% 34μg	28.3% 113μg	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	54% 48.8mg	49% 44mg	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	1.13% 0.17mg	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	56.2% 67.5μg	81.3% 98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Cabbage	Savoy Cabbage	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	8.5% 0.077mg	9.76% 0.088mg	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	11.7% 0.94mg	7.1% 0.57mg	8mg per day for Men 19-50 years
Magnesium	5.74% 24mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	13.7% 0.32mg	11% 0.26mg	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	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	11% 371mg	9.6% 326mg	3400mg per day for Men 19-50 years
Selenium	5.93% 3.26μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	3.22% 0.35mg	3.48% 0.38mg	11mg per day for Men 19-50 years
Water	3.5% 129g	3.5% 129g	3700g per day for Men 19-50 years

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

• Boiled and Drained Red Cabbage has 2 times more Vitamin B2 and 1.3 times more Vitamin B3 than Raw Savoy Cabbage.
• While Raw Savoy Cabbage contains 25 times more Vitamin A, 3.3 times more Vitamin B9, 1.4 times more Vitamin E and 1.4 times more Vitamin K than Boiled and Drained Red Cabbage.
• Both Boiled and Drained Red Cabbage and Raw Savoy Cabbage have similar amounts of Vitamin B1, Vitamin B5, Vitamin B6 and Vitamin C per 5 oz.
• Both Boiled and Drained Red Cabbage as well as Raw Savoy Cabbage have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Red Cabbage vs Savoy Cabbage:

• Boiled and Drained Red Cabbage has 1.7 times more Iron, 1.2 times more Manganese and 2.6 times more Selenium than Raw Savoy Cabbage.
• While Raw Savoy Cabbage contains 1.6 times more Magnesium and 1.3 times more Phosphorus than Boiled and Drained Red Cabbage.
• Both Boiled and Drained Red Cabbage and Raw Savoy Cabbage have similar amounts of Calcium, Copper, Potassium, Sodium, Zinc and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled and Drained Red Cabbage has 1.5 times more Sugars than Raw Savoy Cabbage.
• While Raw Savoy Cabbage contains 1.3 times more Protein than Boiled and Drained Red Cabbage.
• Both Boiled and Drained Red Cabbage and Raw Savoy Cabbage have similar amounts of Energy, Omega 3, Carbohydrate and Fiber per 5 oz.
• Both Boiled and Drained Red Cabbage as well as Raw Savoy Cabbage have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.