Comparing Nutrients in 1 pound Napa Cabbage VS Boiled Chinese Cabbage

Macros Ratio

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

Macro Nutrients

	Napa Cabbage	Boiled Chinese Cabbage	Recommended Dietary Allowance
Energy	2.5% 72.6kcal	1.88% 54.4kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	0.75% 0.73g	97g per day for Men 19-50 years
Saturated Fat	0.61% 0.2g	0.3% 0.095g	32g per day for Men 19-50 years
Omega 3	16% 0.26g	11.6% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.4% 0.068g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.3% 14.7g	6.2% 8.07g	130g per day for Men 19-50 years
Sugars	8.82% 6.4g	5.2% 3.76g	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	14.3% 5.44g	12% 4.54g	38g per day for Men 19-50 years
Protein	9.7% 5.44g	12.6% 7.08g	56g per day for Men 19-50 years

Vitamins

	Napa Cabbage	Boiled Chinese Cabbage	Recommended Dietary Allowance
Vitamin A	8.06% 72.6μg	107% 962μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	12% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	12% 1.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.53% 0.48mg	7.17% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	81% 1.05mg	58% 0.75mg	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	89.6% 358μg	46.5% 186μg	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	136% 122mg	131% 118mg	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	3.63% 0.54mg	2.72% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	162% 195μg	129% 154μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Napa Cabbage	Boiled Chinese Cabbage	Recommended Dietary Allowance
Calcium	35% 349mg	42% 422mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	9.58% 0.086mg	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	17.6% 1.4mg	59% 4.7mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	37.5% 0.86mg	28.4% 0.65mg	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	18.8% 132mg	18.8% 132mg	700mg per day for Men 19-50 years
Potassium	31.8% 1080mg	49.5% 1683mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	10.3% 154mg	1500mg per day for Men 19-50 years
Zinc	9.5% 1.04mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	11.6% 428g	11.7% 433g	3700g per day for Men 19-50 years

Nutrient Comparison: Napa Cabbage VS Boiled Chinese Cabbage per 1 lb

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

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

• 1 pound of Napa Cabbage has 1.3 times more Vitamin B1, 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 Chinese Cabbage.
• While 1 lb of Boiled and Drained Chinese Cabbage contains 13.3 times more Vitamin A and 1.3 times more Vitamin B2 than Raw Chinese Napa Cabbage.
• Both Napa Cabbage and Boiled Chinese Cabbage provide similar amounts of Vitamin B3 and Vitamin C per one pound.
• 1 pound of Napa Cabbage have insufficient amounts of Vitamin A
• 1 pound of Boiled Chinese Cabbage have insufficient amounts of Vitamin B5
• Both Raw Chinese Napa Cabbage as well as Boiled and Drained Chinese Cabbage have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in one pound.

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

• 1 pound of Napa Cabbage has 1.9 times more Copper, 1.3 times more Manganese and 1.4 times more Zinc than Boiled Chinese Cabbage.
• While 1 lb of Boiled and Drained Chinese Cabbage contains 3.4 times more Iron, 1.6 times more Potassium and 3.8 times more Sodium than Raw Chinese Napa Cabbage.
• Both Napa Cabbage and Boiled Chinese Cabbage contain similar levels of Calcium, Magnesium, Phosphorus and Water per one pound.
• 1 pound of Boiled Chinese Cabbage lack sufficient amounts of Zinc
• Both Raw Chinese Napa Cabbage as well as Boiled and Drained Chinese Cabbage lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Napa Cabbage has 1.4 times more Omega 3 and 1.8 times more Carbohydrate than Boiled Chinese Cabbage.
• While 1 lb of Boiled and Drained Chinese Cabbage contains 1.3 times more Protein than Raw Chinese Napa Cabbage.
• Both Napa Cabbage and Boiled Chinese Cabbage offer comparable quantities of Fiber per one pound.
• 1 pound of Boiled Chinese Cabbage provide inadequate amounts of Carbohydrate
• Both Raw Chinese Napa Cabbage as well as Boiled and Drained Chinese Cabbage provide inadequate amounts of Energy and Omega 6 in one pound.