Comparing Nutrients in 14 ounces Cooked Napa Cabbage VS Grape Leaves

Macros Ratio

	Protein	Fat	Carbs
Cooked Napa Cabbage	30%	10%	60%
Grape Leaves	20%	17%	63%

Macro Nutrients

	Cooked Napa Cabbage	Grape Leaves	Recommended Dietary Allowance
Energy	1.64% 47.6kcal	12.7% 369kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	8.67% 8.4g	97g per day for Men 19-50 years
Saturated Fat	NA	4.17% 1.33g	32g per day for Men 19-50 years
Omega 3	NA	212% 3.4g	1.6g per day for Men 19-50 years
Omega 6	NA	3.46% 0.59g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.8% 8.85g	53% 68.7g	130g per day for Men 19-50 years
Sugars	NA	34.5% 25g	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	NA	115% 43.7g	38g per day for Men 19-50 years
Protein	7.8% 4.37g	39.7% 22.2g	56g per day for Men 19-50 years

Vitamins

	Cooked Napa Cabbage	Grape Leaves	Recommended Dietary Allowance
Vitamin A	5.73% 51.6μg	607% 5461μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.65% 0.02mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.6% 1.85mg	58.6% 9.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.78% 0.14mg	18.3% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	122% 1.6mg	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	42.7% 171μg	82.4% 329μg	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	14% 12.7mg	49% 44mg	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	NA	53% 7.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	359% 431μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Napa Cabbage	Grape Leaves	Recommended Dietary Allowance
Calcium	11.5% 115mg	144% 1441mg	1000mg per day for Men 19-50 years
Copper	42.3% 0.38mg	183% 1.65mg	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	36.7% 2.94mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	89.8% 377mg	420mg per day for Men 19-50 years
Manganese	35% 0.81mg	493% 11.3mg	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	10.8% 75.4mg	51.6% 361mg	700mg per day for Men 19-50 years
Potassium	10% 345mg	31.8% 1080mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	24% 2.66mg	11mg per day for Men 19-50 years
Water	10.3% 382g	7.86% 291g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cooked Napa Cabbage vs Grape Leaves:

• Raw Grape Leaves contain 105.8 times more Vitamin A, 8 times more Vitamin B1, 14.2 times more Vitamin B2, 5.1 times more Vitamin B3, 6.6 times more Vitamin B5, 10.8 times more Vitamin B6, 1.9 times more Vitamin B9 and 3.5 times more Vitamin C than Cooked Napa Cabbage.
• Both Cooked Napa Cabbage as well as Raw Grape Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cooked Napa Cabbage vs Grape Leaves:

• Cooked Napa Cabbage has 1.3 times more Water than Raw Grape Leaves.
• While Raw Grape Leaves contain 12.5 times more Calcium, 4.3 times more Copper, 3.6 times more Iron, 11.9 times more Magnesium, 14.1 times more Manganese, 4.8 times more Phosphorus, 3.1 times more Potassium, 2.3 times more Selenium and 4.8 times more Zinc than Cooked Napa Cabbage.

Comparison of macro-nutrients per 14 ounces:

• Raw Grape Leaves contain 7.8 times more Energy, 12.5 times more Fat, 7.8 times more Carbohydrate and 5.1 times more Protein than Cooked Napa Cabbage.
• Both Cooked Napa Cabbage as well as Raw Grape Leaves have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.