Comparing Nutrients in 1 kilogram Chinese Cabbage VS Boiled Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Chinese Cabbage	36%	11%	53%
Boiled Cauliflower	26%	15%	59%

Macro Nutrients

	Chinese Cabbage	Boiled Cauliflower	Recommended Dietary Allowance
Energy	4.5% 130kcal	7.93% 230kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	4.64% 4.5g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	34.4% 0.55g	104% 1.67g	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	2.94% 0.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.8% 22g	31.6% 41g	130g per day for Men 19-50 years
Sugars	16.3% 12g	28.7% 21g	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	60.5% 23g	38g per day for Men 19-50 years
Protein	26.8% 15g	33% 18.4g	56g per day for Men 19-50 years

Vitamins

	Chinese Cabbage	Boiled Cauliflower	Recommended Dietary Allowance
Vitamin A	248% 2230μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.3% 0.4mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.3% 5mg	25.6% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.6% 0.88mg	102% 5.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	149% 1.94mg	133% 1.73mg	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	165% 660μg	110% 440μg	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	500% 450mg	492% 443mg	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	4.67% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	379% 455μg	115% 138μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chinese Cabbage	Boiled Cauliflower	Recommended Dietary Allowance
Calcium	105% 1050mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	23.3% 0.21mg	20% 0.18mg	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	100% 8mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	45.2% 190mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	69% 1.6mg	57.4% 1.32mg	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	53% 370mg	45.7% 320mg	700mg per day for Men 19-50 years
Potassium	74% 2520mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	43.3% 650mg	10% 150mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	25.8% 953g	25% 930g	3700g per day for Men 19-50 years

Nutrient Comparison: Chinese Cabbage VS Boiled Cauliflower per 1 kg

Compare the macro and micronutrient content in 1 kg of Chinese Cabbage versus 1 kg of Boiled Cauliflower to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Chinese Cabbage has 223 times more Vitamin A, 1.3 times more Vitamin B2, 1.2 times more Vitamin B3, 1.5 times more Vitamin B9 and 3.3 times more Vitamin K than Boiled Cauliflower.
• While 1 kg of Boiled and Drained Cauliflower contains 5.8 times more Vitamin B5 than Raw Chinese Cabbage.
• Both Chinese Cabbage and Boiled Cauliflower provide similar amounts of Vitamin B1, Vitamin B6 and Vitamin C per one kilogram.
• 1 kilogram of Chinese Cabbage have insufficient amounts of Vitamin B5
• 1 kilogram of Boiled Cauliflower have insufficient amounts of Vitamin A
• Both Raw Chinese Cabbage as well as Boiled and Drained Cauliflower have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in one kilogram.

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

• 1 kilogram of Chinese Cabbage has 6.6 times more Calcium, 2.5 times more Iron, 2.1 times more Magnesium, 1.2 times more Manganese, 1.8 times more Potassium and 4.3 times more Sodium than Boiled Cauliflower.
• Both Chinese Cabbage and Boiled Cauliflower contain similar levels of Phosphorus and Water per one kilogram.
• 1 kilogram of Boiled Cauliflower lack sufficient amounts of Calcium and Copper
• Both Raw Chinese Cabbage as well as Boiled and Drained Cauliflower lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Boiled and Drained Cauliflower contains 3 times more Omega 3, 1.9 times more Carbohydrate, 1.8 times more Sugars and 2.3 times more Fiber than Raw Chinese Cabbage.
• Both Chinese Cabbage and Boiled Cauliflower offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Chinese Cabbage provide inadequate amounts of Carbohydrate
• Both Raw Chinese Cabbage as well as Boiled and Drained Cauliflower provide inadequate amounts of Energy and Omega 6 in one kilogram.