Comparing Nutrients in 1 pound Napa Cabbage VS Boiled Napa Cabbage

Macros Ratio

	Protein	Fat	Carbs
Napa Cabbage	25%	9%	66%
Boiled Napa Cabbage	35%	9%	56%

Macro Nutrients

	Napa Cabbage	Boiled Napa Cabbage	Recommended Dietary Allowance
Energy	2.5% 72.6kcal	2.2% 63.5kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	0.61% 0.2g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	16% 0.26g	13.6% 0.22g	1.6g per day for Men 19-50 years
Omega 6	0.4% 0.068g	0.35% 0.059g	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	8.4% 11g	130g per day for Men 19-50 years
Sugars	8.82% 6.4g	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	14.3% 5.44g	20.3% 7.7g	38g per day for Men 19-50 years
Protein	9.7% 5.44g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Napa Cabbage	Boiled Napa Cabbage	Recommended Dietary Allowance
Vitamin A	8.06% 72.6μg	24% 218μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	16.6% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.53% 0.48mg	7.26% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	81% 1.05mg	61.8% 0.8mg	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	60% 240μg	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	79.6% 71.7mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	162% 195μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Napa Cabbage	Boiled Napa Cabbage	Recommended Dietary Allowance
Calcium	35% 349mg	14.5% 145mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	14.6% 0.13mg	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	17% 1.36mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	37.5% 0.86mg	30% 0.69mg	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	25.3% 177mg	700mg per day for Men 19-50 years
Potassium	31.8% 1080mg	30% 1021mg	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	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	9.5% 1.04mg	7.42% 0.82mg	11mg per day for Men 19-50 years
Water	11.6% 428g	11.7% 432g	3700g per day for Men 19-50 years

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

• Raw Chinese Napa Cabbage has 1.3 times more Vitamin B5, 1.3 times more Vitamin B6, 1.5 times more Vitamin B9 and 1.7 times more Vitamin C than Boiled and Drained Chinese Napa Cabbage.
• While Boiled and Drained Chinese Napa Cabbage contains 3 times more Vitamin A than Raw Chinese Napa Cabbage.
• Both Raw Chinese Napa Cabbage and Boiled and Drained Chinese Napa Cabbage have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per 1 lb.
• Both Raw Chinese Napa Cabbage as well as Boiled and Drained Chinese Napa Cabbage have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Raw Chinese Napa Cabbage has 2.4 times more Calcium, 1.2 times more Copper, 1.3 times more Magnesium, 1.2 times more Manganese, 1.5 times more Selenium and 1.3 times more Zinc than Boiled and Drained Chinese Napa Cabbage.
• While Boiled and Drained Chinese Napa Cabbage contains 1.3 times more Phosphorus than Raw Chinese Napa Cabbage.
• Both Raw Chinese Napa Cabbage and Boiled and Drained Chinese Napa Cabbage have similar amounts of Iron, Potassium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

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