Comparing Nutrients in 500 calories Chinese Cabbage VS Boiled Chinese Cabbage

Weight per 500 calories

• Chinese Cabbage: 3846g
• Boiled Chinese Cabbage: 4167g

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

Which food has more nutrients per 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.93% 7.7g	6.87% 6.67g	97g per day for Men 19-50 years
Saturated Fat	3.25% 1.04g	2.73% 0.88g	32g per day for Men 19-50 years
Omega 3	132% 2.1g	107% 1.7g	1.6g per day for Men 19-50 years
Omega 6	9.5% 1.6g	7.6% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64.5% 84g	57% 74g	130g per day for Men 19-50 years
Sugars	62.6% 45.4g	47.7% 34.6g	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	101% 38.5g	110% 41.7g	38g per day for Men 19-50 years
Protein	103% 57.7g	116% 65g	56g per day for Men 19-50 years

Vitamins

	Chinese Cabbage	Boiled Chinese Cabbage	Recommended Dietary Allowance
Vitamin A	953% 8577μg	981% 8833μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	128% 1.54mg	111% 1.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	207% 2.7mg	202% 2.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	120% 19.2mg	111% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	67.7% 3.4mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	574% 7.46mg	532% 6.9mg	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	635% 2538μg	427% 1708μg	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	1923% 1731mg	1204% 1083mg	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	23% 3.46mg	25% 3.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1458% 1750μg	1181% 1417μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chinese Cabbage	Boiled Chinese Cabbage	Recommended Dietary Allowance
Calcium	404% 4038mg	388% 3875mg	1000mg per day for Men 19-50 years
Copper	89.7% 0.81mg	88% 0.79mg	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	385% 30.8mg	542% 43.3mg	8mg per day for Men 19-50 years
Magnesium	174% 731mg	109% 458mg	420mg per day for Men 19-50 years
Manganese	266% 6.1mg	261% 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	203% 1423mg	173% 1208mg	700mg per day for Men 19-50 years
Potassium	285% 9692mg	455% 15458mg	3400mg per day for Men 19-50 years
Selenium	35% 19.2μg	30.3% 16.7μg	55μg per day for Men 19-50 years
Sodium	167% 2500mg	94% 1417mg	1500mg per day for Men 19-50 years
Zinc	66.4% 7.3mg	64.4% 7.1mg	11mg per day for Men 19-50 years
Water	99% 3666g	108% 3981g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 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 500 kcal.
• Both Raw Chinese Cabbage as well as Boiled and Drained Chinese Cabbage have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 kcal.
• Both Raw Chinese Cabbage as well as Boiled and Drained Chinese Cabbage have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.