Boiled Cabbage vs Raw Spinach

Food A

Boiled Cabbage

vegetables

Food B

Raw Spinach

vegetables

All values per 100g · % RDA for adult male 19–30

Macronutrients
Nutrient A % RDA B % RDA Unit
Energy 23 — 23 — kcal
Protein 1.3
2%
2.9
5%
g
Total Fat 0.060 — 0.390 — g
Carbohydrate 5.5
4%
3.6
3%
g
Water 93 — 91 — g
Vitamins
Nutrient A % RDA B % RDA Unit
Vitamin C 38
42%
28
31%
mg
Thiamin (B1) 0.061
5%
0.078
7%
mg
Riboflavin (B2) 0.038
3%
0.189
15%
mg
Niacin (B3) 0.248
2%
0.724
5%
mg
Pantothenic Acid (B5) 0.174
3%
0.065
1%
mg
Vitamin B6 0.112
9%
0.195
15%
mg
Folate (DFE) 30
8%
194
49%
mcg
Vitamin B12 0.000
0%
0.000
0%
mcg
Choline 20
4%
19
4%
mg
Vitamin A (RAE) 4.0
0%
469
52%
mcg
Vitamin E 0.140
1%
2.0
14%
mg
Vitamin D (D2+D3) 0.000
0%
0.000
0%
mcg
Vitamin K 109
91%
483
402%
mcg
Minerals
Nutrient A % RDA B % RDA Unit
Calcium 48
5%
99
10%
mg
Iron 0.170
2%
2.7
34%
mg
Magnesium 15
4%
79
20%
mg
Phosphorus 33
5%
49
7%
mg
Potassium 196
6%
558
16%
mg
Sodium 8.0 — 79 — mg
Zinc 0.200
2%
0.530
5%
mg
Copper 0.017
2%
0.130
14%
mg
Manganese 0.205
9%
0.897
39%
mg
Selenium 0.600
1%
1.0
2%
mcg
Fats
Nutrient A % RDA B % RDA Unit
Saturated Fat 0.000 — 0.000 — g
Monounsaturated Fat 0.019 — 0.010 — g
Polyunsaturated Fat 0.023 — 0.165 — g
Cholesterol 0.000 — 0.000 — mg
Carbohydrates & Fiber
Nutrient A % RDA B % RDA Unit
Dietary Fiber 1.9
5%
2.2
6%
g
Lactose 0.000 — 0.100 — g
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