Comparing Nutrients in 14 ounces Boiled Chinese Cabbage VS Napa Cabbage

Macros Ratio

	Protein	Fat	Carbs
Boiled Chinese Cabbage	42%	10%	48%
Napa Cabbage	25%	9%	66%

Macro Nutrients

	Boiled Chinese Cabbage	Napa Cabbage	Recommended Dietary Allowance
Energy	1.64% 47.6kcal	2.2% 63.5kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.083g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	14% 0.23g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	0.35% 0.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.43% 7.06g	9.86% 13g	130g per day for Men 19-50 years
Sugars	4.54% 3.3g	7.7% 5.6g	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	10.4% 3.97g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	11% 6.2g	8.5% 4.76g	56g per day for Men 19-50 years

Vitamins

	Boiled Chinese Cabbage	Napa Cabbage	Recommended Dietary Allowance
Vitamin A	93% 841μg	7.06% 63.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.6% 0.13mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.2% 0.25mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	9.92% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.27% 0.31mg	8.33% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50.7% 0.66mg	71% 0.92mg	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	40.7% 163μg	78.4% 314μg	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	115% 103mg	119% 107mg	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	2.4% 0.36mg	3.18% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	112% 135μg	142% 170μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Chinese Cabbage	Napa Cabbage	Recommended Dietary Allowance
Calcium	37% 369mg	30.6% 306mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	16% 0.14mg	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	51.6% 4.13mg	15.4% 1.23mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	25% 0.57mg	32.8% 0.75mg	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	16.4% 115mg	16.4% 115mg	700mg per day for Men 19-50 years
Potassium	43.3% 1472mg	27.8% 945mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	9% 135mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	10.2% 379g	10% 375g	3700g per day for Men 19-50 years

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

• Boiled and Drained Chinese Cabbage has 13.3 times more Vitamin A and 1.3 times more Vitamin B2 than Raw Chinese Napa Cabbage.
• While Raw Chinese Napa Cabbage contains 1.3 times more Vitamin B5, 1.4 times more Vitamin B6, 1.9 times more Vitamin B9 and 1.3 times more Vitamin K than Boiled and Drained Chinese Cabbage.
• Both Boiled and Drained Chinese Cabbage and Raw Chinese Napa Cabbage have similar amounts of Vitamin B1, Vitamin B3 and Vitamin C per 14 oz.
• Both Boiled and Drained Chinese Cabbage as well as Raw Chinese Napa Cabbage have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 14 oz.

Comparing minerals per 14 ounces for Boiled Chinese Cabbage vs Napa Cabbage:

• Boiled and Drained Chinese Cabbage has 1.2 times more Calcium, 3.4 times more Iron, 1.6 times more Potassium and 3.8 times more Sodium than Raw Chinese Napa Cabbage.
• While Raw Chinese Napa Cabbage contains 1.9 times more Copper, 1.3 times more Manganese, 1.5 times more Selenium and 1.4 times more Zinc than Boiled and Drained Chinese Cabbage.
• Both Boiled and Drained Chinese Cabbage and Raw Chinese Napa Cabbage have similar amounts of Magnesium, Phosphorus and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Chinese Cabbage has 1.3 times more Protein than Raw Chinese Napa Cabbage.
• While Raw Chinese Napa Cabbage contains 1.4 times more Omega 3, 1.8 times more Carbohydrate and 1.7 times more Sugars than Boiled and Drained Chinese Cabbage.
• Both Boiled and Drained Chinese Cabbage and Raw Chinese Napa Cabbage have similar amounts of Fiber per 14 oz.
• Both Boiled and Drained Chinese Cabbage as well as Raw Chinese Napa Cabbage have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.