Comparing Nutrients in 14 ounces Boiled Common Cabbage with Salt VS Boiled Chinese Cabbage with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Common Cabbage with Salt	18%	2%	80%
Boiled Chinese Cabbage with Salt	42%	10%	48%

Macro Nutrients

	Boiled Common Cabbage with Salt	Boiled Chinese Cabbage with Salt	Recommended Dietary Allowance
Energy	3.15% 91kcal	1.64% 47.6kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.26% 0.083g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.21% 0.036g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	5.43% 7.06g	130g per day for Men 19-50 years
Sugars	15.3% 11g	4.54% 3.3g	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	6.35% 4.6g	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	% 6.43g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	20% 7.54g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	9% 5.04g	11% 6.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Common Cabbage with Salt	Boiled Chinese Cabbage with Salt	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	93% 841μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	10.6% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	19.2% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.15% 0.98mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.69mg	6.27% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	50.7% 0.66mg	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	29.8% 119μg	40.7% 163μg	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	165% 149mg	115% 103mg	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	3.7% 0.56mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	360% 431μg	112% 135μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Common Cabbage with Salt	Boiled Chinese Cabbage with Salt	Recommended Dietary Allowance
Calcium	19% 191mg	37% 369mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	8.38% 0.075mg	0.9mg per day for Men 19-50 years
Fluoride	0.099% 3.97μg	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	8.43% 0.67mg	51.6% 4.13mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	35.4% 0.81mg	25% 0.57mg	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	18.7% 131mg	16.4% 115mg	700mg per day for Men 19-50 years
Potassium	23% 778mg	43.3% 1472mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	67.5% 1012mg	71.4% 1072mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	9.93% 367g	10.2% 379g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Common Cabbage with Salt VS Boiled Chinese Cabbage with Salt per 14 oz

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

Lets compare vitamin content per 14 ounces of Boiled Common Cabbage with Salt vs Boiled Chinese Cabbage with Salt:

• 14 ounces of Boiled Common Cabbage with Salt have 1.9 times more Vitamin B1, 2.2 times more Vitamin B5, 1.4 times more Vitamin C and 3.2 times more Vitamin K than Boiled Chinese Cabbage with Salt.
• While 14 oz of Boiled and Drained Chinese Cabbage with Salt contain 53 times more Vitamin A, 1.7 times more Vitamin B2, 1.7 times more Vitamin B3, 1.5 times more Vitamin B6 and 1.4 times more Vitamin B9 than Boiled and Drained Common Cabbage with Salt.
• 14 ounces of Boiled Common Cabbage with Salt have insufficient amounts of Vitamin A and Vitamin B3
• 14 ounces of Boiled Chinese Cabbage with Salt have insufficient amounts of Vitamin B5
• Both Boiled and Drained Common Cabbage with Salt as well as Boiled and Drained Chinese Cabbage with Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 14 ounces.

Comparing minerals per 14 ounces for Boiled Common Cabbage with Salt vs Boiled Chinese Cabbage with Salt:

• 14 ounces of Boiled Common Cabbage with Salt have 1.4 times more Magnesium and 1.4 times more Manganese than Boiled Chinese Cabbage with Salt.
• While 14 oz of Boiled and Drained Chinese Cabbage with Salt contain 1.9 times more Calcium, 6.1 times more Iron and 1.9 times more Potassium than Boiled and Drained Common Cabbage with Salt.
• Both Boiled Common Cabbage with Salt and Boiled Chinese Cabbage with Salt contain similar levels of Phosphorus, Sodium and Water per 14 ounces.
• 14 ounces of Boiled Common Cabbage with Salt lack sufficient amounts of Copper
• Both Boiled and Drained Common Cabbage with Salt as well as Boiled and Drained Chinese Cabbage with Salt lack sufficient amounts of Selenium and Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Common Cabbage with Salt have 3.1 times more Carbohydrate, 3.4 times more Sugars and 1.9 times more Fiber than Boiled Chinese Cabbage with Salt.
• While 14 oz of Boiled and Drained Chinese Cabbage with Salt contain 2.9 times more Omega 3 than Boiled and Drained Common Cabbage with Salt.
• Both Boiled Common Cabbage with Salt and Boiled Chinese Cabbage with Salt offer comparable quantities of Protein per 14 ounces.
• 14 ounces of Boiled Common Cabbage with Salt provide inadequate amounts of Omega 3
• 14 ounces of Boiled Chinese Cabbage with Salt provide inadequate amounts of Carbohydrate
• Both Boiled and Drained Common Cabbage with Salt as well as Boiled and Drained Chinese Cabbage with Salt provide inadequate amounts of Energy and Omega 6 in 14 ounces.