Comparing Nutrients in 100 grams 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	0.79% 23kcal	1.07% 31kcal	2900kcal per day for Men 19-50 years
Fat	0.062% 0.06g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.066% 0.021g	32g per day for Men 19-50 years
Omega 3	0.88% 0.014g	2.8% 0.045g	1.6g per day for Men 19-50 years
Omega 6	0.053% 0.009g	0.2% 0.034g	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	5.67% 7.37g	130g per day for Men 19-50 years
Sugars	3.85% 2.8g	5.3% 3.83g	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	2.04% 1.48g	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	% 1.74g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.6g	g per day for Men 19-50 years
Fiber	5% 1.9g	5.53% 2.1g	38g per day for Men 19-50 years
Protein	2.27% 1.27g	2.55% 1.43g	56g per day for Men 19-50 years

Vitamins

	Boiled Cabbage	Red Cabbage	Recommended Dietary Allowance
Vitamin A	0.44% 4μg	6.22% 56μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.1% 0.061mg	5.33% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.92% 0.038mg	5.3% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.55% 0.25mg	2.6% 0.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.48% 0.17mg	2.94% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	16% 0.21mg	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	4.5% 18μg	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	63.3% 57mg	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	0.73% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	91% 109μg	32% 38.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cabbage	Red Cabbage	Recommended Dietary Allowance
Calcium	4.8% 48mg	4.5% 45mg	1000mg per day for Men 19-50 years
Copper	1.9% 0.017mg	1.9% 0.017mg	0.9mg per day for Men 19-50 years
Fluoride	0.025% 1μg	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	2.13% 0.17mg	10% 0.8mg	8mg per day for Men 19-50 years
Magnesium	3.57% 15mg	3.8% 16mg	420mg per day for Men 19-50 years
Manganese	8.9% 0.21mg	10.6% 0.24mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	13.4% 6μg	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	4.3% 30mg	700mg per day for Men 19-50 years
Potassium	5.76% 196mg	7.15% 243mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.53% 8mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	2.5% 93g	2.44% 90g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams 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 100 g.
• Both Boiled and Drained Cabbage as well as Raw Red Cabbage have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 100 g.

Comparing minerals per 100 grams 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 100 g.

Comparison of macro-nutrients per 100 grams:

• 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 100 g.
• Both Boiled and Drained Cabbage as well as Raw Red Cabbage have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.