Comparing Nutrients in 300 calories Chinese Cabbage VS Boiled Chinese Cabbage

Weight per 300 calories

• Chinese Cabbage: 2308g
• Boiled Chinese Cabbage: 2500g

Both foods have similar energy densities which is very low in comparison to other foods.

Which food has more nutrients per 300 calories - Chinese Cabbage or Boiled Chinese Cabbage?

Macros Ratio

	Protein	Fat	Carbs
Chinese Cabbage	36%	11%	53%
Boiled Chinese Cabbage	42%	10%	48%

Macro Nutrients

	Chinese Cabbage	Boiled Chinese Cabbage	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.76% 4.6g	4.12% 4g	97g per day for Men 19-50 years
Saturated Fat	1.95% 0.62g	1.64% 0.53g	32g per day for Men 19-50 years
Omega 3	79.3% 1.27g	64% 1.03g	1.6g per day for Men 19-50 years
Omega 6	5.7% 0.97g	4.56% 0.78g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.7% 50.3g	34.2% 44.5g	130g per day for Men 19-50 years
Sugars	37.6% 27.2g	28.6% 20.8g	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	60.7% 23g	65.8% 25g	38g per day for Men 19-50 years
Protein	62% 34.6g	69.6% 39g	56g per day for Men 19-50 years

Vitamins

	Chinese Cabbage	Boiled Chinese Cabbage	Recommended Dietary Allowance
Vitamin A	572% 5146μg	589% 5300μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77% 0.92mg	66.7% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	121% 1.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	72% 11.5mg	67% 10.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.6% 2.03mg	39.5% 1.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	344% 4.48mg	319% 4.15mg	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	381% 1523μg	256% 1025μg	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	1154% 1038mg	722% 650mg	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	14% 2.08mg	15% 2.25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	875% 1050μg	708% 850μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chinese Cabbage	Boiled Chinese Cabbage	Recommended Dietary Allowance
Calcium	242% 2423mg	233% 2325mg	1000mg per day for Men 19-50 years
Copper	54% 0.48mg	52.8% 0.48mg	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	231% 18.5mg	325% 26mg	8mg per day for Men 19-50 years
Magnesium	104% 438mg	65.5% 275mg	420mg per day for Men 19-50 years
Manganese	160% 3.67mg	157% 3.6mg	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	122% 854mg	104% 725mg	700mg per day for Men 19-50 years
Potassium	171% 5815mg	273% 9275mg	3400mg per day for Men 19-50 years
Selenium	21% 11.5μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	100% 1500mg	56.7% 850mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	38.6% 4.25mg	11mg per day for Men 19-50 years
Water	59.5% 2200g	64.6% 2389g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Chinese Cabbage vs Boiled Chinese Cabbage:

• Raw Chinese Cabbage has 1.5 times more Vitamin B9, 1.6 times more Vitamin C and 1.2 times more Vitamin K than Boiled and Drained Chinese Cabbage.
• Both Raw Chinese Cabbage and Boiled and Drained Chinese Cabbage have similar amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin E per 300 kcal.
• Both Raw Chinese Cabbage as well as Boiled and Drained Chinese Cabbage have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Chinese Cabbage vs Boiled Chinese Cabbage:

• Raw Chinese Cabbage has 1.6 times more Magnesium and 1.8 times more Sodium than Boiled and Drained Chinese Cabbage.
• While Boiled and Drained Chinese Cabbage contains 1.4 times more Iron and 1.6 times more Potassium than Raw Chinese Cabbage.
• Both Raw Chinese Cabbage and Boiled and Drained Chinese Cabbage have similar amounts of Calcium, Copper, Manganese, Phosphorus, Selenium, Zinc and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Chinese Cabbage has 1.2 times more Omega 3, 1.3 times more Omega 6 and 1.3 times more Sugars than Boiled and Drained Chinese Cabbage.
• Both Raw Chinese Cabbage and Boiled and Drained Chinese Cabbage have similar amounts of Energy, Fat, Carbohydrate, Fiber and Protein per 300 kcal.
• Both Raw Chinese Cabbage as well as Boiled and Drained Chinese Cabbage have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.