Comparing Nutrients in 5 ounces Red Cabbage VS 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	1.5% 44kcal	1.4% 41kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.23g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	0.049% 0.016g	32g per day for Men 19-50 years
Omega 3	4% 0.064g	2.13% 0.034g	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.048g	0.16% 0.027g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.04% 10.4g	7.57% 9.84g	130g per day for Men 19-50 years
Sugars	7.5% 5.43g	6.5% 4.7g	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	2.9% 2.1g	2.35% 1.7g	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	% 2.47g	% 2g	g per day for Men 19-50 years
Sucrose	% 0.85g	% 1g	g per day for Men 19-50 years
Fiber	7.83% 2.98g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	3.6% 2.03g	3.82% 2.14g	56g per day for Men 19-50 years

Vitamins

	Red Cabbage	Boiled Red Cabbage	Recommended Dietary Allowance
Vitamin A	8.8% 79.4μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.56% 0.091mg	8.4% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.52% 0.098mg	6.54% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	3.4% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.17% 0.21mg	4.37% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.8% 0.3mg	24.5% 0.32mg	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	6.38% 25.5μg	8.5% 34μg	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	89.8% 80.8mg	54% 48.8mg	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	1.04% 0.16mg	1.13% 0.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45% 54μg	56.2% 67.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Cabbage	Boiled Red Cabbage	Recommended Dietary Allowance
Calcium	6.38% 63.8mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	2.68% 0.024mg	8.5% 0.077mg	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	14% 1.13mg	11.7% 0.94mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	5.74% 24mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	13.7% 0.32mg	2.3mg per day for Men 19-50 years
Molybdenum	19% 8.5μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	6.07% 42.5mg	6.7% 46.8mg	700mg per day for Men 19-50 years
Potassium	10% 344mg	11% 371mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	5.93% 3.26μg	55μg per day for Men 19-50 years
Sodium	2.55% 38.3mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	2.83% 0.31mg	3.22% 0.35mg	11mg per day for Men 19-50 years
Water	3.46% 128g	3.5% 129g	3700g per day for Men 19-50 years

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

• Raw Red Cabbage has 28 times more Vitamin A and 1.7 times more Vitamin C than Boiled and Drained Red Cabbage.
• While Boiled and Drained Red Cabbage contains 1.3 times more Vitamin B9 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 K per 5 oz.
• Both Raw Red Cabbage as well as Boiled and Drained Red Cabbage have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 5 oz.

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

• Raw Red Cabbage has 1.2 times more Iron than Boiled and Drained Red Cabbage.
• While Boiled and Drained Red Cabbage contains 3.2 times more Copper and 3.8 times more Selenium than Raw Red Cabbage.
• Both Raw Red Cabbage and Boiled and Drained Red Cabbage have similar amounts of Calcium, Magnesium, Manganese, Phosphorus, Potassium, Sodium, Zinc and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Red Cabbage has 1.9 times more Omega 3 and 1.2 times more Fructose than Boiled and Drained Red Cabbage.
• Both Raw Red Cabbage and Boiled and Drained Red Cabbage have similar amounts of Energy, Carbohydrate, Sugars, Fiber and Protein per 5 oz.
• Both Raw Red Cabbage as well as Boiled and Drained Red Cabbage have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.