Comparing Nutrients in 7 ounces Cabbage VS Boiled Red Cabbage

Macros Ratio

	Protein	Fat	Carbs
Cabbage	18%	3%	79%
Boiled Red Cabbage	17%	2%	81%

Macro Nutrients

	Cabbage	Boiled Red Cabbage	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.18% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	0.068% 0.022g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.98% 0.048g	1.6g per day for Men 19-50 years
Omega 6	0.2% 0.034g	0.22% 0.038g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.85% 11.5g	10.6% 13.8g	130g per day for Men 19-50 years
Sugars	8.76% 6.35g	9.1% 6.6g	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	3.97% 2.88g	3.3% 2.4g	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	% 3.3g	% 2.8g	g per day for Men 19-50 years
Sucrose	% 0.16g	% 1.4g	g per day for Men 19-50 years
Fiber	13% 4.96g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	4.54% 2.54g	5.35% 3g	56g per day for Men 19-50 years

Vitamins

	Cabbage	Boiled Red Cabbage	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10% 0.12mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.9% 0.46mg	4.74% 0.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.4% 0.42mg	6.1% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	34.3% 0.45mg	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	21.3% 85.3μg	12% 47.6μg	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	80.7% 72.6mg	76% 68.3mg	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	2% 0.3mg	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	126% 151μg	78.7% 94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cabbage	Boiled Red Cabbage	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	8.33% 83.3mg	1000mg per day for Men 19-50 years
Copper	4.2% 0.038mg	12% 0.11mg	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	11.7% 0.93mg	16.4% 1.3mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	8.03% 33.7mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	19.2% 0.44mg	2.3mg per day for Men 19-50 years
Molybdenum	30.6% 13.8μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	7.37% 51.6mg	9.36% 65.5mg	700mg per day for Men 19-50 years
Potassium	9.92% 337mg	15.3% 520mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	8.3% 4.56μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	3.7% 55.6mg	1500mg per day for Men 19-50 years
Zinc	3.25% 0.36mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	4.94% 183g	4.87% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Cabbage VS Boiled Red Cabbage per 7 oz

Compare the macro and micronutrient content in 7 oz of Cabbage versus 7 oz of Boiled Red Cabbage to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Cabbage have 1.4 times more Vitamin B5, 1.8 times more Vitamin B9 and 1.6 times more Vitamin K than Boiled Red Cabbage.
• While 7 oz of Boiled and Drained Red Cabbage contain 1.5 times more Vitamin B2, 1.6 times more Vitamin B3 and 1.8 times more Vitamin B6 than Raw Cabbage.
• Both Cabbage and Boiled Red Cabbage provide similar amounts of Vitamin B1 and Vitamin C per seven ounces.
• 7 ounces of Cabbage have insufficient amounts of Vitamin B3
• Both Raw Cabbage as well as Boiled and Drained Red Cabbage have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

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

• 7 oz of Boiled and Drained Red Cabbage contain 2.8 times more Copper, 1.4 times more Iron, 1.4 times more Magnesium, 1.4 times more Manganese, 1.3 times more Phosphorus, 1.5 times more Potassium, 7.7 times more Selenium and 1.4 times more Zinc than Raw Cabbage.
• Both Cabbage and Boiled Red Cabbage contain similar levels of Calcium and Water per seven ounces.
• 7 ounces of Cabbage lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cabbage have 1.2 times more Fructose than Boiled Red Cabbage.
• Both Cabbage and Boiled Red Cabbage offer comparable quantities of Carbohydrate, Sugars, Fiber and Protein per seven ounces.
• Both Raw Cabbage as well as Boiled and Drained Red Cabbage provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.