Comparing Nutrients in 1 kilogram Boiled Chinese Cabbage VS Napa Cabbage

Macros Ratio

	Protein	Fat	Carbs
Boiled Chinese Cabbage	42%	10%	48%
Napa Cabbage	25%	9%	66%

Macro Nutrients

	Boiled Chinese Cabbage	Napa Cabbage	Recommended Dietary Allowance
Energy	4.14% 120kcal	5.5% 160kcal	2900kcal per day for Men 19-50 years
Fat	1.65% 1.6g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	0.66% 0.21g	1.34% 0.43g	32g per day for Men 19-50 years
Omega 3	25.6% 0.41g	35.6% 0.57g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	0.88% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.7% 18g	25% 32.3g	130g per day for Men 19-50 years
Sugars	11.4% 8.3g	19.4% 14g	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	26.3% 10g	31.6% 12g	38g per day for Men 19-50 years
Protein	28% 15.6g	21.4% 12g	56g per day for Men 19-50 years

Vitamins

	Boiled Chinese Cabbage	Napa Cabbage	Recommended Dietary Allowance
Vitamin A	236% 2120μg	17.8% 160μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.7% 0.32mg	33.3% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.5% 0.63mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.8% 4.3mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.79mg	21% 1.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	128% 1.66mg	178% 2.32mg	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	103% 410μg	198% 790μg	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	289% 260mg	300% 270mg	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	6% 0.9mg	8% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	283% 340μg	358% 429μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Chinese Cabbage	Napa Cabbage	Recommended Dietary Allowance
Calcium	93% 930mg	77% 770mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	40% 0.36mg	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	130% 10.4mg	38.8% 3.1mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	62.6% 1.44mg	82.6% 1.9mg	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	41.4% 290mg	41.4% 290mg	700mg per day for Men 19-50 years
Potassium	109% 3710mg	70% 2380mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	22.7% 340mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	26% 956g	25.5% 944g	3700g per day for Men 19-50 years

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

• Boiled and Drained Chinese Cabbage has 13.3 times more Vitamin A and 1.3 times more Vitamin B2 than Raw Chinese Napa Cabbage.
• While Raw Chinese Napa Cabbage contains 1.3 times more Vitamin B5, 1.4 times more Vitamin B6, 1.9 times more Vitamin B9 and 1.3 times more Vitamin K than Boiled and Drained Chinese Cabbage.
• Both Boiled and Drained Chinese Cabbage and Raw Chinese Napa Cabbage have similar amounts of Vitamin B1, Vitamin B3 and Vitamin C per 1 kg.
• Both Boiled and Drained Chinese Cabbage as well as Raw Chinese Napa Cabbage have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 1 kg.

Comparing minerals per 1 kilogram for Boiled Chinese Cabbage vs Napa Cabbage:

• Boiled and Drained Chinese Cabbage has 1.2 times more Calcium, 3.4 times more Iron, 1.6 times more Potassium and 3.8 times more Sodium than Raw Chinese Napa Cabbage.
• While Raw Chinese Napa Cabbage contains 1.9 times more Copper, 1.3 times more Manganese, 1.5 times more Selenium and 1.4 times more Zinc than Boiled and Drained Chinese Cabbage.
• Both Boiled and Drained Chinese Cabbage and Raw Chinese Napa Cabbage have similar amounts of Magnesium, Phosphorus and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Chinese Cabbage has 1.3 times more Protein than Raw Chinese Napa Cabbage.
• While Raw Chinese Napa Cabbage contains 1.4 times more Omega 3, 1.8 times more Carbohydrate and 1.7 times more Sugars than Boiled and Drained Chinese Cabbage.
• Both Boiled and Drained Chinese Cabbage and Raw Chinese Napa Cabbage have similar amounts of Fiber per 1 kg.
• Both Boiled and Drained Chinese Cabbage as well as Raw Chinese Napa Cabbage have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.