Comparing Nutrients in 100 grams Red Cabbage VS Boiled Red Cabbage

Macros Ratio

	Protein	Fat	Carbs
Red Cabbage	16%	4%	80%
Boiled Red Cabbage	17%	2%	81%

Macro Nutrients

	Red Cabbage	Boiled Red Cabbage	Recommended Dietary Allowance
Energy	1.07% 31kcal	1% 29kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	0.093% 0.09g	97g per day for Men 19-50 years
Saturated Fat	0.066% 0.021g	0.034% 0.011g	32g per day for Men 19-50 years
Omega 3	2.8% 0.045g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	0.2% 0.034g	0.11% 0.019g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.67% 7.37g	5.34% 6.94g	130g per day for Men 19-50 years
Sugars	5.3% 3.83g	4.58% 3.32g	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	2.04% 1.48g	1.66% 1.2g	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	% 1.74g	% 1.42g	g per day for Men 19-50 years
Sucrose	% 0.6g	% 0.71g	g per day for Men 19-50 years
Fiber	5.53% 2.1g	6.84% 2.6g	38g per day for Men 19-50 years
Protein	2.55% 1.43g	2.7% 1.5g	56g per day for Men 19-50 years

Vitamins

	Red Cabbage	Boiled Red Cabbage	Recommended Dietary Allowance
Vitamin A	6.22% 56μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.33% 0.064mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.3% 0.069mg	4.6% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.6% 0.42mg	2.4% 0.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.94% 0.15mg	3.08% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	17.3% 0.23mg	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	4.5% 18μg	6% 24μg	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	63.3% 57mg	38.2% 34.4mg	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	0.73% 0.11mg	0.8% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32% 38.2μg	39.7% 47.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Cabbage	Boiled Red Cabbage	Recommended Dietary Allowance
Calcium	4.5% 45mg	4.2% 42mg	1000mg per day for Men 19-50 years
Copper	1.9% 0.017mg	6% 0.054mg	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	10% 0.8mg	8.25% 0.66mg	8mg per day for Men 19-50 years
Magnesium	3.8% 16mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	10.6% 0.24mg	9.7% 0.22mg	2.3mg per day for Men 19-50 years
Molybdenum	13.4% 6μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	4.3% 30mg	4.7% 33mg	700mg per day for Men 19-50 years
Potassium	7.15% 243mg	7.7% 262mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	4.2% 2.3μg	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	1.87% 28mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	2.27% 0.25mg	11mg per day for Men 19-50 years
Water	2.44% 90g	2.46% 91g	3700g per day for Men 19-50 years

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

• Raw Red Cabbage has 28 times more Vitamin A and 1.7 times more Vitamin C than Boiled and Drained Red Cabbage.
• While Boiled and Drained Red Cabbage contains 1.3 times more Vitamin B9 than Raw Red Cabbage.
• Both Raw Red Cabbage and Boiled and Drained Red Cabbage have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin K per 100 g.
• Both Raw Red Cabbage as well as Boiled and Drained Red Cabbage have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 100 g.

Comparing minerals per 100 grams for Red Cabbage vs Boiled Red Cabbage:

• Raw Red Cabbage has 1.2 times more Iron than Boiled and Drained Red Cabbage.
• While Boiled and Drained Red Cabbage contains 3.2 times more Copper and 3.8 times more Selenium than Raw Red Cabbage.
• Both Raw Red Cabbage and Boiled and Drained Red Cabbage have similar amounts of Calcium, Magnesium, Manganese, Phosphorus, Potassium, Sodium, Zinc and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Red Cabbage has 1.9 times more Omega 3 and 1.2 times more Fructose than Boiled and Drained Red Cabbage.
• Both Raw Red Cabbage and Boiled and Drained Red Cabbage have similar amounts of Energy, Carbohydrate, Sugars, Fiber and Protein per 100 g.
• Both Raw Red Cabbage as well as Boiled and Drained Red Cabbage have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.