Comparing Nutrients in 14 ounces Chinese Cabbage VS Kimchi

Macros Ratio

	Protein	Fat	Carbs
Chinese Cabbage	36%	11%	53%
Kimchi	24%	24%	52%

Macro Nutrients

	Chinese Cabbage	Kimchi	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	2.05% 59.5kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.11g	0.83% 0.27g	32g per day for Men 19-50 years
Omega 3	13.6% 0.22g	34% 0.54g	1.6g per day for Men 19-50 years
Omega 6	0.98% 0.17g	2.43% 0.41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.66% 8.65g	7.33% 9.53g	130g per day for Men 19-50 years
Sugars	6.46% 4.7g	5.8% 4.2g	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	16.7% 6.35g	38g per day for Men 19-50 years
Protein	10.6% 5.95g	7.8% 4.37g	56g per day for Men 19-50 years

Vitamins

	Chinese Cabbage	Kimchi	Recommended Dietary Allowance
Vitamin A	98% 885μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	3.3% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	64% 0.83mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	27.3% 4.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7% 0.35mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.2% 0.77mg	65% 0.85mg	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	65.5% 262μg	51.6% 206μg	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	198% 179mg	0% 0mg	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	2.9% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	150% 181μg	144% 173μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chinese Cabbage	Kimchi	Recommended Dietary Allowance
Calcium	41.7% 417mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	10.6% 0.095mg	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	39.7% 3.18mg	124% 9.92mg	8mg per day for Men 19-50 years
Magnesium	18% 75.4mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	NA	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	21% 147mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	29.4% 1000mg	17.6% 599mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	17% 258mg	132% 1977mg	1500mg per day for Men 19-50 years
Zinc	6.86% 0.75mg	7.94% 0.87mg	11mg per day for Men 19-50 years
Water	10.2% 378g	10% 374g	3700g per day for Men 19-50 years

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

• Raw Chinese Cabbage has 44.6 times more Vitamin A, 4 times more Vitamin B1, 1.3 times more Vitamin B9 and more Vitamin C than Cabbage Kimchi.
• While Cabbage Kimchi contains 3 times more Vitamin B2 and 2.2 times more Vitamin B3 than Raw Chinese Cabbage.
• Both Raw Chinese Cabbage and Cabbage Kimchi have similar amounts of Vitamin B6 and Vitamin K per 14 oz.
• Both Raw Chinese Cabbage as well as Cabbage Kimchi have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 14 oz.

Comparing minerals per 14 ounces for Chinese Cabbage vs Kimchi:

• Raw Chinese Cabbage has 3.2 times more Calcium, 1.4 times more Magnesium, 1.5 times more Phosphorus and 1.7 times more Potassium than Cabbage Kimchi.
• While Cabbage Kimchi contains 3.1 times more Iron and 7.7 times more Sodium than Raw Chinese Cabbage.
• Both Raw Chinese Cabbage and Cabbage Kimchi have similar amounts of Copper, Zinc and Water per 14 oz.
• Both Raw Chinese Cabbage as well as Cabbage Kimchi have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Chinese Cabbage has 1.4 times more Protein than Cabbage Kimchi.
• While Cabbage Kimchi contains 2.5 times more Omega 3 and 1.6 times more Fiber than Raw Chinese Cabbage.
• Both Raw Chinese Cabbage and Cabbage Kimchi have similar amounts of Carbohydrate and Sugars per 14 oz.
• Both Raw Chinese Cabbage as well as Cabbage Kimchi have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.