Comparing Nutrients in 1 kilogram Cooked Chinese Broccoli VS Cooked Napa Cabbage

Macros Ratio

	Protein	Fat	Carbs
Cooked Chinese Broccoli	17%	25%	58%
Cooked Napa Cabbage	30%	10%	60%

Macro Nutrients

	Cooked Chinese Broccoli	Cooked Napa Cabbage	Recommended Dietary Allowance
Energy	7.6% 220kcal	4.14% 120kcal	2900kcal per day for Men 19-50 years
Fat	7.42% 7.2g	1.75% 1.7g	97g per day for Men 19-50 years
Saturated Fat	3.44% 1.1g	NA	32g per day for Men 19-50 years
Omega 3	161% 2.58g	NA	1.6g per day for Men 19-50 years
Omega 6	4.47% 0.76g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29.3% 38g	17% 22.3g	130g per day for Men 19-50 years
Sugars	11.6% 8.4g	NA	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	65.8% 25g	NA	38g per day for Men 19-50 years
Protein	20.4% 11.4g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Cooked Chinese Broccoli	Cooked Napa Cabbage	Recommended Dietary Allowance
Vitamin A	91% 820μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	79% 0.95mg	4.17% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	112% 1.46mg	19.2% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.3% 4.37mg	29% 4.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	7% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54% 0.7mg	28.5% 0.37mg	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	248% 990μg	108% 430μg	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	313% 282mg	35.6% 32mg	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	32% 4.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	707% 848μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chinese Broccoli	Cooked Napa Cabbage	Recommended Dietary Allowance
Calcium	100% 1000mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	67.8% 0.61mg	107% 0.96mg	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	70% 5.6mg	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	19% 80mg	420mg per day for Men 19-50 years
Manganese	115% 2.64mg	88.3% 2.03mg	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	58.6% 410mg	27% 190mg	700mg per day for Men 19-50 years
Potassium	76.8% 2610mg	25.6% 870mg	3400mg per day for Men 19-50 years
Selenium	23.6% 13μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	35.5% 3.9mg	12.7% 1.4mg	11mg per day for Men 19-50 years
Water	25.3% 935g	26% 963g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cooked Chinese Broccoli vs Cooked Napa Cabbage:

• Cooked Chinese Broccoli has 6.3 times more Vitamin A, 19 times more Vitamin B1, 5.8 times more Vitamin B2, 4.5 times more Vitamin B5, 1.9 times more Vitamin B6, 2.3 times more Vitamin B9 and 8.8 times more Vitamin C than Cooked Napa Cabbage.
• Both Cooked Chinese Broccoli and Cooked Napa Cabbage have similar amounts of Vitamin B3 per 1 kg.
• Both Cooked Chinese Broccoli as well as Cooked Napa Cabbage have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cooked Chinese Broccoli vs Cooked Napa Cabbage:

• Cooked Chinese Broccoli has 3.4 times more Calcium, 2.3 times more Magnesium, 1.3 times more Manganese, 2.2 times more Phosphorus, 3 times more Potassium, 3.3 times more Selenium and 2.8 times more Zinc than Cooked Napa Cabbage.
• While Cooked Napa Cabbage contains 1.6 times more Copper and 1.3 times more Iron than Cooked Chinese Broccoli.
• Both Cooked Chinese Broccoli and Cooked Napa Cabbage have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cooked Chinese Broccoli has 1.7 times more Carbohydrate than Cooked Napa Cabbage.
• Both Cooked Chinese Broccoli and Cooked Napa Cabbage have similar amounts of Protein per 1 kg.
• Both Cooked Chinese Broccoli as well as Cooked Napa Cabbage have insufficient amounts of Energy, Fat, Cholesterol, Glucose and Sucrose in 1 kg.