Comparing Nutrients in 100 grams Boiled Cabbage VS Cabbage

Macros Ratio

	Protein	Fat	Carbs
Boiled Cabbage	18%	2%	80%
Cabbage	18%	3%	79%

Macro Nutrients

	Boiled Cabbage	Cabbage	Recommended Dietary Allowance
Energy	0.79% 23kcal	0.86% 25kcal	2900kcal per day for Men 19-50 years
Fat	0.062% 0.06g	0.1% 0.1g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	0.88% 0.014g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.053% 0.009g	0.1% 0.017g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.24% 5.5g	4.46% 5.8g	130g per day for Men 19-50 years
Sugars	3.85% 2.8g	4.4% 3.2g	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	1.6% 1.16g	2% 1.45g	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	% 1.62g	% 1.67g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.08g	g per day for Men 19-50 years
Fiber	5% 1.9g	6.58% 2.5g	38g per day for Men 19-50 years
Protein	2.27% 1.27g	2.3% 1.28g	56g per day for Men 19-50 years

Vitamins

	Boiled Cabbage	Cabbage	Recommended Dietary Allowance
Vitamin A	0.44% 4μg	0.56% 5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.1% 0.061mg	5.1% 0.061mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.92% 0.038mg	3.08% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.55% 0.25mg	1.46% 0.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.48% 0.17mg	4.24% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	9.54% 0.12mg	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	7.5% 30μg	10.8% 43μg	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	41.7% 37.5mg	40.7% 36.6mg	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	0.93% 0.14mg	1% 0.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	91% 109μg	63.3% 76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cabbage	Cabbage	Recommended Dietary Allowance
Calcium	4.8% 48mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	1.9% 0.017mg	2.1% 0.019mg	0.9mg per day for Men 19-50 years
Fluoride	0.025% 1μg	0.025% 1μg	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	2.13% 0.17mg	5.88% 0.47mg	8mg per day for Men 19-50 years
Magnesium	3.57% 15mg	2.86% 12mg	420mg per day for Men 19-50 years
Manganese	8.9% 0.21mg	6.96% 0.16mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	15.4% 6.94μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	4.7% 33mg	3.7% 26mg	700mg per day for Men 19-50 years
Potassium	5.76% 196mg	5% 170mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	0.55% 0.3μg	55μg per day for Men 19-50 years
Sodium	0.53% 8mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	1.64% 0.18mg	11mg per day for Men 19-50 years
Water	2.5% 93g	2.5% 92g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Cabbage vs Cabbage:

• Boiled and Drained Cabbage has 1.4 times more Vitamin K than Raw Cabbage.
• While Raw Cabbage contains 1.4 times more Vitamin B9 than Boiled and Drained Cabbage.
• Both Boiled and Drained Cabbage and Raw Cabbage have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin C and Vitamin E per 100 g.
• Both Boiled and Drained Cabbage as well as Raw Cabbage have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Cabbage vs Cabbage:

• Boiled and Drained Cabbage has 1.3 times more Magnesium, 1.3 times more Manganese, 1.3 times more Phosphorus and 2 times more Selenium than Raw Cabbage.
• While Raw Cabbage contains 2.8 times more Iron and 2.3 times more Sodium than Boiled and Drained Cabbage.
• Both Boiled and Drained Cabbage and Raw Cabbage have similar amounts of Calcium, Copper, Potassium, Zinc and Water per 100 g.
• Both Boiled and Drained Cabbage as well as Raw Cabbage have insufficient amounts of Fluoride in 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Cabbage contains 1.3 times more Fructose and 1.3 times more Fiber than Boiled and Drained Cabbage.
• Both Boiled and Drained Cabbage and Raw Cabbage have similar amounts of Carbohydrate, Sugars and Protein per 100 g.
• Both Boiled and Drained Cabbage as well as Raw Cabbage have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.