Comparing Nutrients in 14 ounces Cooked Chinese Broccoli VS Cooked Napa Cabbage

Macros Ratio

	Protein	Fat	Carbs
Cooked Chinese Broccoli	17%	25%	58%
Cooked Napa Cabbage	30%	10%	60%

Macro Nutrients

	Cooked Chinese Broccoli	Cooked Napa Cabbage	Recommended Dietary Allowance
Energy	3% 87.3kcal	1.64% 47.6kcal	2900kcal per day for Men 19-50 years
Fat	2.95% 2.86g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	1.36% 0.44g	NA	32g per day for Men 19-50 years
Omega 3	64% 1.02g	NA	1.6g per day for Men 19-50 years
Omega 6	1.77% 0.3g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.6% 15g	6.8% 8.85g	130g per day for Men 19-50 years
Sugars	4.6% 3.33g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	26% 9.92g	NA	38g per day for Men 19-50 years
Protein	8.08% 4.52g	7.8% 4.37g	56g per day for Men 19-50 years

Vitamins

	Cooked Chinese Broccoli	Cooked Napa Cabbage	Recommended Dietary Allowance
Vitamin A	36% 325μg	5.73% 51.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.4% 0.38mg	1.65% 0.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.73mg	11.6% 1.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	2.78% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.4% 0.28mg	11.3% 0.15mg	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	98% 393μg	42.7% 171μg	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	124% 112mg	14% 12.7mg	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	12.7% 1.9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	280% 337μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chinese Broccoli	Cooked Napa Cabbage	Recommended Dietary Allowance
Calcium	39.7% 397mg	11.5% 115mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	42.3% 0.38mg	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	27.8% 2.22mg	36.7% 2.94mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	45.6% 1.05mg	35% 0.81mg	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	23.2% 163mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	30.5% 1036mg	10% 345mg	3400mg per day for Men 19-50 years
Selenium	9.4% 5.16μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	14% 1.55mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	10% 371g	10.3% 382g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cooked Chinese Broccoli vs Cooked Napa Cabbage:

• Cooked Chinese Broccoli has 6.3 times more Vitamin A, 19 times more Vitamin B1, 5.8 times more Vitamin B2, 4.5 times more Vitamin B5, 1.9 times more Vitamin B6, 2.3 times more Vitamin B9 and 8.8 times more Vitamin C than Cooked Napa Cabbage.
• Both Cooked Chinese Broccoli and Cooked Napa Cabbage have similar amounts of Vitamin B3 per 14 oz.
• Both Cooked Chinese Broccoli as well as Cooked Napa Cabbage have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cooked Chinese Broccoli vs Cooked Napa Cabbage:

• Cooked Chinese Broccoli has 3.4 times more Calcium, 2.3 times more Magnesium, 1.3 times more Manganese, 2.2 times more Phosphorus, 3 times more Potassium, 3.3 times more Selenium and 2.8 times more Zinc than Cooked Napa Cabbage.
• While Cooked Napa Cabbage contains 1.6 times more Copper and 1.3 times more Iron than Cooked Chinese Broccoli.
• Both Cooked Chinese Broccoli and Cooked Napa Cabbage have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cooked Chinese Broccoli has 1.7 times more Carbohydrate than Cooked Napa Cabbage.
• Both Cooked Chinese Broccoli and Cooked Napa Cabbage have similar amounts of Protein per 14 oz.
• Both Cooked Chinese Broccoli as well as Cooked Napa Cabbage have insufficient amounts of Energy, Fat, Cholesterol, Glucose and Sucrose in 14 oz.