Comparing Nutrients in 14 ounces Boiled Chinese Cabbage VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Boiled Chinese Cabbage	42%	10%	48%
Almond paste	8%	52%	40%

Macro Nutrients

	Boiled Chinese Cabbage	Almond paste	Recommended Dietary Allowance
Energy	1.64% 47.6kcal	62.7% 1818kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	114% 110g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.083g	32.6% 10.4g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	130% 22g	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	146% 190g	130g per day for Men 19-50 years
Sugars	4.54% 3.3g	198% 144g	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	50% 19g	38g per day for Men 19-50 years
Protein	11% 6.2g	63.8% 35.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Chinese Cabbage	Almond paste	Recommended Dietary Allowance
Vitamin A	93% 841μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.6% 0.13mg	27% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.2% 0.25mg	126% 1.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	35.3% 5.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.27% 0.31mg	8.97% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50.7% 0.66mg	11% 0.14mg	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	72.4% 290μg	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	0.44% 0.4mg	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	2.4% 0.36mg	358% 53.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	112% 135μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Chinese Cabbage	Almond paste	Recommended Dietary Allowance
Calcium	37% 369mg	68.3% 683mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	200% 1.8mg	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	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	123% 516mg	420mg per day for Men 19-50 years
Manganese	25% 0.57mg	148% 3.4mg	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	146% 1024mg	700mg per day for Men 19-50 years
Potassium	43.3% 1472mg	36.7% 1246mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	30.3% 16.7μg	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	53.4% 5.87mg	11mg per day for Men 19-50 years
Water	10.2% 379g	1.5% 56g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Chinese Cabbage VS Almond paste per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Chinese Cabbage versus 14 oz of Almond paste to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Boiled Chinese Cabbage have more Vitamin A, 4.6 times more Vitamin B6, 260 times more Vitamin C and more Vitamin K than Almond paste.
• While 14 oz of Almond paste contain 2.6 times more Vitamin B1, 6.6 times more Vitamin B2, 3.3 times more Vitamin B3, 1.4 times more Vitamin B5, 1.8 times more Vitamin B9 and 150.4 times more Vitamin E than Boiled and Drained Chinese Cabbage.
• 14 ounces of Boiled Chinese Cabbage have insufficient amounts of Vitamin B5 and Vitamin E
• 14 ounces of Almond paste have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Boiled and Drained Chinese Cabbage as well as Almond paste have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Chinese Cabbage vs Almond paste:

• 14 ounces of Boiled Chinese Cabbage have 3.8 times more Sodium and 6.8 times more Water than Almond paste.
• While 14 oz of Almond paste contain 1.8 times more Calcium, 23.9 times more Copper, 1.5 times more Iron, 11.8 times more Magnesium, 5.9 times more Manganese, 8.9 times more Phosphorus, 10.5 times more Selenium and 8.7 times more Zinc than Boiled and Drained Chinese Cabbage.
• Both Boiled Chinese Cabbage and Almond paste contain similar levels of Potassium per 14 ounces.
• 14 ounces of Boiled Chinese Cabbage lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Almond paste contain 38.2 times more Energy, 173.4 times more Fat, 125.2 times more Saturated Fat, 4.9 times more Omega 3, 179.9 times more Omega 6, 26.9 times more Carbohydrate, 43.7 times more Sugars, 4.8 times more Fiber and 5.8 times more Protein than Boiled and Drained Chinese Cabbage.
• 14 ounces of Boiled Chinese Cabbage provide inadequate amounts of Energy, Omega 6 and Carbohydrate