Comparing Nutrients in 7 ounces Boiled Cabbage VS Red Cabbage

Macros Ratio

	Protein	Fat	Carbs
Boiled Cabbage	18%	2%	80%
Red Cabbage	16%	4%	80%

Macro Nutrients

	Boiled Cabbage	Red Cabbage	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	2.12% 61.5kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.12g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.13% 0.042g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	5.6% 0.089g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	0.4% 0.067g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.4% 11g	11.3% 14.6g	130g per day for Men 19-50 years
Sugars	7.64% 5.54g	10.5% 7.6g	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	3.18% 2.3g	4.05% 2.94g	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	% 3.2g	% 3.45g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.2g	g per day for Men 19-50 years
Fiber	9.92% 3.77g	11% 4.17g	38g per day for Men 19-50 years
Protein	4.5% 2.52g	5.07% 2.84g	56g per day for Men 19-50 years

Vitamins

	Boiled Cabbage	Red Cabbage	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	12.3% 111μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10% 0.12mg	10.6% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.08% 0.49mg	5.2% 0.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.9% 0.35mg	5.83% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	32% 0.41mg	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% 59.5μg	8.93% 35.7μg	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	82.7% 74.4mg	126% 113mg	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	1.85% 0.28mg	1.46% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	180% 216μg	63% 76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cabbage	Red Cabbage	Recommended Dietary Allowance
Calcium	9.53% 95mg	8.93% 89.3mg	1000mg per day for Men 19-50 years
Copper	3.75% 0.034mg	3.75% 0.034mg	0.9mg per day for Men 19-50 years
Fluoride	0.05% 2μg	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	4.2% 0.34mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	17.7% 0.41mg	21% 0.48mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	26.5% 12μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	9.36% 65.5mg	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	14% 482mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	3.57% 53.6mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	4.96% 184g	4.85% 179g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Cabbage vs Red Cabbage:

• Boiled and Drained Cabbage has 1.7 times more Vitamin B9 and 2.8 times more Vitamin K than Raw Red Cabbage.
• While Raw Red Cabbage contains 14 times more Vitamin A, 1.8 times more Vitamin B2, 1.7 times more Vitamin B3, 1.9 times more Vitamin B6 and 1.5 times more Vitamin C than Boiled and Drained Cabbage.
• Both Boiled and Drained Cabbage and Raw Red Cabbage have similar amounts of Vitamin B1 and Vitamin B5 per 7 oz.
• Both Boiled and Drained Cabbage as well as Raw Red Cabbage have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 7 oz.

Comparing minerals per 7 ounces for Boiled Cabbage vs Red Cabbage:

• Raw Red Cabbage contains 4.7 times more Iron and 3.4 times more Sodium than Boiled and Drained Cabbage.
• Both Boiled and Drained Cabbage and Raw Red Cabbage have similar amounts of Calcium, Copper, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Zinc and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Red Cabbage contains 1.3 times more Energy, 3.2 times more Omega 3, 1.3 times more Carbohydrate, 1.4 times more Sugars and 1.3 times more Fructose than Boiled and Drained Cabbage.
• Both Boiled and Drained Cabbage and Raw Red Cabbage have similar amounts of Fiber and Protein per 7 oz.
• Both Boiled and Drained Cabbage as well as Raw Red Cabbage have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.