Comparing Nutrients in 100 grams Savoy Cabbage VS Boiled Red Cabbage

Macros Ratio

	Protein	Fat	Carbs
Savoy Cabbage	24%	3%	73%
Boiled Red Cabbage	17%	2%	81%

Macro Nutrients

	Savoy Cabbage	Boiled Red Cabbage	Recommended Dietary Allowance
Energy	0.93% 27kcal	1% 29kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	0.093% 0.09g	97g per day for Men 19-50 years
Saturated Fat	0.041% 0.013g	0.034% 0.011g	32g per day for Men 19-50 years
Omega 3	1.75% 0.028g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	0.12% 0.021g	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	4.7% 6.1g	5.34% 6.94g	130g per day for Men 19-50 years
Sugars	3.13% 2.27g	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	NA	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	NA	% 1.42g	g per day for Men 19-50 years
Sucrose	NA	% 0.71g	g per day for Men 19-50 years
Fiber	8.16% 3.1g	6.84% 2.6g	38g per day for Men 19-50 years
Protein	3.57% 2g	2.7% 1.5g	56g per day for Men 19-50 years

Vitamins

	Savoy Cabbage	Boiled Red Cabbage	Recommended Dietary Allowance
Vitamin A	5.56% 50μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.83% 0.07mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	4.6% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.88% 0.3mg	2.4% 0.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.74% 0.19mg	3.08% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.6% 0.19mg	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	20% 80μg	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	34.4% 31mg	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	1.13% 0.17mg	0.8% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	57.3% 68.8μg	39.7% 47.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Savoy Cabbage	Boiled Red Cabbage	Recommended Dietary Allowance
Calcium	3.5% 35mg	4.2% 42mg	1000mg per day for Men 19-50 years
Copper	6.9% 0.062mg	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	5% 0.4mg	8.25% 0.66mg	8mg per day for Men 19-50 years
Magnesium	6.67% 28mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	7.83% 0.18mg	9.7% 0.22mg	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	6% 42mg	4.7% 33mg	700mg per day for Men 19-50 years
Potassium	6.76% 230mg	7.7% 262mg	3400mg per day for Men 19-50 years
Selenium	1.64% 0.9μg	4.2% 2.3μg	55μg per day for Men 19-50 years
Sodium	1.87% 28mg	1.87% 28mg	1500mg per day for Men 19-50 years
Zinc	2.45% 0.27mg	2.27% 0.25mg	11mg per day for Men 19-50 years
Water	2.46% 91g	2.46% 91g	3700g per day for Men 19-50 years

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

• Raw Savoy Cabbage has 25 times more Vitamin A, 1.2 times more Vitamin B5, 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.
• While Boiled and Drained Red Cabbage contains 2 times more Vitamin B2 and 1.3 times more Vitamin B3 than Raw Savoy Cabbage.
• Both Raw Savoy Cabbage and Boiled and Drained Red Cabbage have similar amounts of Vitamin B1, Vitamin B6 and Vitamin C per 100 g.
• Both Raw Savoy Cabbage as well as Boiled and Drained Red Cabbage have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

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

• Raw Savoy Cabbage has 1.6 times more Magnesium and 1.3 times more Phosphorus than Boiled and Drained Red Cabbage.
• While Boiled and Drained Red Cabbage contains 1.7 times more Iron and 2.6 times more Selenium than Raw Savoy Cabbage.
• Both Raw Savoy Cabbage and Boiled and Drained Red Cabbage have similar amounts of Calcium, Copper, Manganese, Potassium, Sodium, Zinc and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Savoy Cabbage has 1.3 times more Protein than Boiled and Drained Red Cabbage.
• While Boiled and Drained Red Cabbage contains 1.5 times more Sugars than Raw Savoy Cabbage.
• Both Raw Savoy Cabbage and Boiled and Drained Red Cabbage have similar amounts of Energy, Omega 3, Carbohydrate and Fiber per 100 g.
• Both Raw Savoy Cabbage as well as Boiled and Drained Red Cabbage have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.