Comparing Nutrients in 500 calories Cooked Chinese Broccoli VS Cooked Napa Cabbage

Weight per 500 calories

• Cooked Chinese Broccoli: 2273g
• Cooked Napa Cabbage: 4167g

Cooked Chinese Broccoli has 1.8 times more energy per 100g than Cooked Napa Cabbage. It has very low energy density when compared to other foods. Cooked Napa Cabbage having very low energy density.

Which food has more nutrients per 500 calories - Cooked Chinese Broccoli or Cooked Napa Cabbage?

Macros Ratio

	Protein	Fat	Carbs
Cooked Chinese Broccoli	17%	25%	58%
Cooked Napa Cabbage	30%	10%	60%

Macro Nutrients

	Cooked Chinese Broccoli	Cooked Napa Cabbage	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	17% 16.4g	7.3% 7.1g	97g per day for Men 19-50 years
Saturated Fat	7.8% 2.5g	NA	32g per day for Men 19-50 years
Omega 3	366% 5.86g	NA	1.6g per day for Men 19-50 years
Omega 6	10% 1.73g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66.6% 86.6g	71.5% 93g	130g per day for Men 19-50 years
Sugars	26.3% 19g	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	150% 57g	NA	38g per day for Men 19-50 years
Protein	46.3% 26g	82% 46g	56g per day for Men 19-50 years

Vitamins

	Cooked Chinese Broccoli	Cooked Napa Cabbage	Recommended Dietary Allowance
Vitamin A	207% 1864μg	60% 542μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	180% 2.16mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	255% 3.3mg	80% 1.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62% 9.93mg	121% 19.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.3% 3.6mg	29% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	122% 1.6mg	119% 1.54mg	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	563% 2250μg	448% 1792μg	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	712% 641mg	148% 133mg	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	72.7% 11mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1606% 1927μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chinese Broccoli	Cooked Napa Cabbage	Recommended Dietary Allowance
Calcium	227% 2273mg	121% 1208mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	444% 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	159% 12.7mg	385% 31mg	8mg per day for Men 19-50 years
Magnesium	97% 409mg	79.4% 333mg	420mg per day for Men 19-50 years
Manganese	261% 6mg	368% 8.46mg	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	133% 932mg	113% 792mg	700mg per day for Men 19-50 years
Potassium	174% 5932mg	107% 3625mg	3400mg per day for Men 19-50 years
Selenium	53.7% 29.5μg	30.3% 16.7μg	55μg per day for Men 19-50 years
Sodium	10.6% 159mg	30.6% 458mg	1500mg per day for Men 19-50 years
Zinc	80.6% 8.86mg	53% 5.83mg	11mg per day for Men 19-50 years
Water	57.5% 2126g	108% 4014g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cooked Chinese Broccoli vs Cooked Napa Cabbage:

• Cooked Chinese Broccoli has 3.4 times more Vitamin A, 10.4 times more Vitamin B1, 3.2 times more Vitamin B2, 2.5 times more Vitamin B5, 1.3 times more Vitamin B9 and 4.8 times more Vitamin C than Cooked Napa Cabbage.
• While Cooked Napa Cabbage contains 2 times more Vitamin B3 than Cooked Chinese Broccoli.
• Both Cooked Chinese Broccoli and Cooked Napa Cabbage have similar amounts of Vitamin B6 per 500 kcal.
• Both Cooked Chinese Broccoli as well as Cooked Napa Cabbage have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cooked Chinese Broccoli vs Cooked Napa Cabbage:

• Cooked Chinese Broccoli has 1.9 times more Calcium, 1.2 times more Magnesium, 1.6 times more Potassium, 1.8 times more Selenium and 1.5 times more Zinc than Cooked Napa Cabbage.
• While Cooked Napa Cabbage contains 2.9 times more Copper, 2.4 times more Iron, 1.4 times more Manganese, 2.9 times more Sodium and 1.9 times more Water than Cooked Chinese Broccoli.
• Both Cooked Chinese Broccoli and Cooked Napa Cabbage have similar amounts of Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cooked Chinese Broccoli has 2.3 times more Fat than Cooked Napa Cabbage.
• While Cooked Napa Cabbage contains 1.8 times more Protein than Cooked Chinese Broccoli.
• Both Cooked Chinese Broccoli and Cooked Napa Cabbage have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Cooked Chinese Broccoli as well as Cooked Napa Cabbage have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.