Comparing Nutrients in 1 kilogram Cooked Napa Cabbage VS In Pod Fava Beans

Macros Ratio

	Protein	Fat	Carbs
Cooked Napa Cabbage	30%	10%	60%
In Pod Fava Beans	29%	6%	65%

Macro Nutrients

	Cooked Napa Cabbage	In Pod Fava Beans	Recommended Dietary Allowance
Energy	4.14% 120kcal	30.3% 880kcal	2900kcal per day for Men 19-50 years
Fat	1.75% 1.7g	7.53% 7.3g	97g per day for Men 19-50 years
Saturated Fat	NA	3.7% 1.18g	32g per day for Men 19-50 years
Omega 3	NA	18.8% 0.3g	1.6g per day for Men 19-50 years
Omega 6	NA	18.4% 3.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22.3g	136% 176g	130g per day for Men 19-50 years
Sugars	NA	127% 92g	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	197% 75g	38g per day for Men 19-50 years
Protein	19.6% 11g	141% 79.2g	56g per day for Men 19-50 years

Vitamins

	Cooked Napa Cabbage	In Pod Fava Beans	Recommended Dietary Allowance
Vitamin A	14.4% 130μg	19% 170μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.17% 0.05mg	111% 1.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.2% 0.25mg	223% 2.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.66mg	141% 22.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7% 0.35mg	45% 2.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.5% 0.37mg	80% 1.04mg	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	108% 430μg	370% 1480μg	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	35.6% 32mg	41% 37mg	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	77.3% 11.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	341% 409μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Napa Cabbage	In Pod Fava Beans	Recommended Dietary Allowance
Calcium	29% 290mg	37% 370mg	1000mg per day for Men 19-50 years
Copper	107% 0.96mg	447% 4mg	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	93% 7.4mg	194% 15.5mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	78.6% 330mg	420mg per day for Men 19-50 years
Manganese	88.3% 2.03mg	287% 6.6mg	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	27% 190mg	184% 1290mg	700mg per day for Men 19-50 years
Potassium	25.6% 870mg	98% 3320mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	16.7% 250mg	1500mg per day for Men 19-50 years
Zinc	12.7% 1.4mg	91% 10mg	11mg per day for Men 19-50 years
Water	26% 963g	19.6% 726g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cooked Napa Cabbage vs In Pod Fava Beans:

• Raw In Pod Fava Beans contain 1.3 times more Vitamin A, 26.6 times more Vitamin B1, 11.6 times more Vitamin B2, 4.8 times more Vitamin B3, 6.4 times more Vitamin B5, 2.8 times more Vitamin B6 and 3.4 times more Vitamin B9 than Cooked Napa Cabbage.
• Both Cooked Napa Cabbage and Raw In Pod Fava Beans have similar amounts of Vitamin C per 1 kg.
• Both Cooked Napa Cabbage as well as Raw In Pod Fava Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cooked Napa Cabbage vs In Pod Fava Beans:

• Cooked Napa Cabbage has 1.3 times more Water than Raw In Pod Fava Beans.
• While Raw In Pod Fava Beans contain 1.3 times more Calcium, 4.2 times more Copper, 2.1 times more Iron, 4.1 times more Magnesium, 3.3 times more Manganese, 6.8 times more Phosphorus, 3.8 times more Potassium, 2 times more Selenium, 2.3 times more Sodium and 7.1 times more Zinc than Cooked Napa Cabbage.

Comparison of macro-nutrients per 1 kilogram:

• Raw In Pod Fava Beans contain 7.3 times more Energy, 7.9 times more Carbohydrate and 7.2 times more Protein than Cooked Napa Cabbage.
• Both Cooked Napa Cabbage as well as Raw In Pod Fava Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.