Comparing Nutrients in 7 ounces Boiled Red Cabbage VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Cabbage	17%	2%	81%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Boiled Red Cabbage	Brazilnuts	Recommended Dietary Allowance
Energy	2% 57.5kcal	45% 1308kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	137% 133g	97g per day for Men 19-50 years
Saturated Fat	0.068% 0.022g	100% 32g	32g per day for Men 19-50 years
Omega 3	2.98% 0.048g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	0.22% 0.038g	284% 48.3g	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	18% 23.3g	130g per day for Men 19-50 years
Sugars	9.1% 6.6g	6.38% 4.62g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 1.4g	% 4.62g	g per day for Men 19-50 years
Fiber	13.6% 5.16g	39% 15g	38g per day for Men 19-50 years
Protein	5.35% 3g	50.7% 28.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Cabbage	Brazilnuts	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.74% 0.76mg	3.66% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.1% 0.31mg	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.3% 0.45mg	15.4% 0.2mg	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	11% 43.7μg	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	76% 68.3mg	1.54% 1.4mg	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	74.7% 11.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	78.7% 94μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Cabbage	Brazilnuts	Recommended Dietary Allowance
Calcium	8.33% 83.3mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	384% 3.46mg	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	60.3% 4.82mg	8mg per day for Men 19-50 years
Magnesium	8.03% 33.7mg	178% 746mg	420mg per day for Men 19-50 years
Manganese	19.2% 0.44mg	106% 2.43mg	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	206% 1439mg	700mg per day for Men 19-50 years
Potassium	15.3% 520mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	8.3% 4.56μg	6917% 3804μg	55μg per day for Men 19-50 years
Sodium	3.7% 55.6mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	73.2% 8.06mg	11mg per day for Men 19-50 years
Water	4.87% 180g	0.18% 6.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Cabbage VS Brazilnuts per 7 oz

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

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

• 7 ounces of Boiled Red Cabbage have 1.7 times more Vitamin B2, 1.3 times more Vitamin B3, 2.2 times more Vitamin B6, 49.1 times more Vitamin C and more Vitamin K than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 8.7 times more Vitamin B1 and 47.1 times more Vitamin E than Boiled and Drained Red Cabbage.
• Both Boiled Red Cabbage and Brazilnuts provide similar amounts of Vitamin B5 and Vitamin B9 per seven ounces.
• 7 ounces of Boiled Red Cabbage have insufficient amounts of Vitamin E
• 7 ounces of Brazilnuts have insufficient amounts of Vitamin B3, Vitamin C and Vitamin K
• Both Boiled and Drained Red Cabbage as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Boiled Red Cabbage have 26.6 times more Water than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 3.8 times more Calcium, 32.3 times more Copper, 3.7 times more Iron, 22.1 times more Magnesium, 5.5 times more Manganese, 22 times more Phosphorus, 2.5 times more Potassium, 833.5 times more Selenium and 16.2 times more Zinc than Boiled and Drained Red Cabbage.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Red Cabbage have 1.4 times more Sugars than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 22.7 times more Energy, 745.6 times more Fat, 1466.7 times more Saturated Fat, 1.5 times more Omega 3, 1282.3 times more Omega 6, 1.7 times more Carbohydrate, 2.9 times more Fiber and 9.5 times more Protein than Boiled and Drained Red Cabbage.
• 7 ounces of Boiled Red Cabbage provide inadequate amounts of Energy, Omega 3 and Omega 6