Comparing Nutrients in 7 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	2% 57.5kcal	1.85% 53.6kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.068% 0.022g	0.081% 0.026g	32g per day for Men 19-50 years
Omega 3	2.98% 0.048g	3.47% 0.056g	1.6g per day for Men 19-50 years
Omega 6	0.22% 0.038g	0.25% 0.042g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.6% 13.8g	9.3% 12g	130g per day for Men 19-50 years
Sugars	9.1% 6.6g	6.2% 4.5g	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	3.3% 2.4g	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	% 2.8g	NA	g per day for Men 19-50 years
Sucrose	% 1.4g	NA	g per day for Men 19-50 years
Fiber	13.6% 5.16g	16% 6.15g	38g per day for Men 19-50 years
Protein	5.35% 3g	7.1% 3.97g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Cabbage	Savoy Cabbage	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	11% 99μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.74% 0.76mg	3.72% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.1% 0.31mg	7.42% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.3% 0.45mg	29% 0.38mg	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	12% 47.6μg	39.7% 159μg	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	76% 68.3mg	68.4% 61.5mg	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	1.6% 0.24mg	2.25% 0.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	78.7% 94μg	114% 137μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Cabbage	Savoy Cabbage	Recommended Dietary Allowance
Calcium	8.33% 83.3mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	13.7% 0.12mg	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	16.4% 1.3mg	9.92% 0.79mg	8mg per day for Men 19-50 years
Magnesium	8.03% 33.7mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	19.2% 0.44mg	15.5% 0.36mg	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	9.36% 65.5mg	12% 83.3mg	700mg per day for Men 19-50 years
Potassium	15.3% 520mg	13.4% 456mg	3400mg per day for Men 19-50 years
Selenium	8.3% 4.56μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	3.7% 55.6mg	3.7% 55.6mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	4.87% 0.54mg	11mg per day for Men 19-50 years
Water	4.87% 180g	4.9% 181g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 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 7 oz.
• Both Boiled and Drained Red Cabbage as well as Raw Savoy Cabbage have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 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 7 oz.

Comparison of macro-nutrients per 7 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 7 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 7 oz.