Comparing Nutrients in 14 ounces Kimchi VS Napa Cabbage

Macros Ratio

	Protein	Fat	Carbs
Kimchi	24%	24%	52%
Napa Cabbage	25%	9%	66%

Macro Nutrients

	Kimchi	Napa Cabbage	Recommended Dietary Allowance
Energy	2.05% 59.5kcal	2.2% 63.5kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.83% 0.27g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	34% 0.54g	14% 0.23g	1.6g per day for Men 19-50 years
Omega 6	2.43% 0.41g	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	7.33% 9.53g	9.86% 13g	130g per day for Men 19-50 years
Sugars	5.8% 4.2g	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	16.7% 6.35g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	7.8% 4.37g	8.5% 4.76g	56g per day for Men 19-50 years

Vitamins

	Kimchi	Napa Cabbage	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	7.06% 63.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.3% 0.04mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	64% 0.83mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.3% 4.37mg	9.92% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	8.33% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65% 0.85mg	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	51.6% 206μg	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	0% 0mg	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	2.9% 0.44mg	3.18% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	144% 173μg	142% 170μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Kimchi	Napa Cabbage	Recommended Dietary Allowance
Calcium	13% 131mg	30.6% 306mg	1000mg per day for Men 19-50 years
Copper	10.6% 0.095mg	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	124% 9.92mg	15.4% 1.23mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	NA	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	13.6% 95mg	16.4% 115mg	700mg per day for Men 19-50 years
Potassium	17.6% 599mg	27.8% 945mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	132% 1977mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	10% 374g	10% 375g	3700g per day for Men 19-50 years

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

• Cabbage Kimchi has 4.2 times more Vitamin B2 and 2.8 times more Vitamin B3 than Raw Chinese Napa Cabbage.
• While Raw Chinese Napa Cabbage contains 3.2 times more Vitamin A, 4 times more Vitamin B1, 1.5 times more Vitamin B9 and more Vitamin C than Cabbage Kimchi.
• Both Cabbage Kimchi and Raw Chinese Napa Cabbage have similar amounts of Vitamin B6 and Vitamin K per 14 oz.
• Both Cabbage Kimchi 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 Kimchi vs Napa Cabbage:

• Cabbage Kimchi has 8.1 times more Iron and 55.3 times more Sodium than Raw Chinese Napa Cabbage.
• While Raw Chinese Napa Cabbage contains 2.3 times more Calcium, 1.5 times more Copper and 1.6 times more Potassium than Cabbage Kimchi.
• Both Cabbage Kimchi and Raw Chinese Napa Cabbage have similar amounts of Magnesium, Phosphorus, Selenium, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cabbage Kimchi has 2.4 times more Omega 3 and 1.3 times more Fiber than Raw Chinese Napa Cabbage.
• While Raw Chinese Napa Cabbage contains 1.3 times more Carbohydrate and 1.3 times more Sugars than Cabbage Kimchi.
• Both Cabbage Kimchi and Raw Chinese Napa Cabbage have similar amounts of Protein per 14 oz.
• Both Cabbage Kimchi as well as Raw Chinese Napa Cabbage have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.