Comparing Nutrients in 5 ounces Chinese Cabbage VS 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	0.64% 18.4kcal	0.59% 17kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.23% 0.23g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.038g	0.093% 0.03g	32g per day for Men 19-50 years
Omega 3	4.87% 0.078g	3.63% 0.058g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.38% 3.1g	1.94% 2.52g	130g per day for Men 19-50 years
Sugars	2.3% 1.67g	1.62% 1.18g	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	3.73% 1.4g	3.73% 1.4g	38g per day for Men 19-50 years
Protein	3.8% 2.13g	3.95% 2.2g	56g per day for Men 19-50 years

Vitamins

	Chinese Cabbage	Boiled Chinese Cabbage	Recommended Dietary Allowance
Vitamin A	35% 316μg	33.4% 301μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.72% 0.057mg	3.78% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	6.87% 0.089mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.43% 0.71mg	3.8% 0.61mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.5% 0.12mg	2.24% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	18% 0.24mg	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	23.4% 94μg	14.5% 58μg	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	71% 63.8mg	41% 37mg	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	0.85% 0.13mg	0.85% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	53.7% 64.5μg	40% 48μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chinese Cabbage	Boiled Chinese Cabbage	Recommended Dietary Allowance
Calcium	15% 149mg	13% 132mg	1000mg per day for Men 19-50 years
Copper	3.3% 0.03mg	3% 0.027mg	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	14% 1.13mg	18.4% 1.47mg	8mg per day for Men 19-50 years
Magnesium	6.4% 27mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	9.8% 0.23mg	8.87% 0.2mg	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	7.5% 52.4mg	5.87% 41mg	700mg per day for Men 19-50 years
Potassium	10.5% 357mg	15.5% 526mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	6.14% 92mg	3.2% 48mg	1500mg per day for Men 19-50 years
Zinc	2.45% 0.27mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	3.65% 135g	3.66% 135g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Chinese Cabbage vs Boiled Chinese Cabbage:

• Raw Chinese Cabbage has 1.3 times more Vitamin B1, 1.6 times more Vitamin B9, 1.7 times more Vitamin C and 1.3 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 B2, Vitamin B3, Vitamin B5 and Vitamin B6 per 5 oz.
• Both Raw Chinese Cabbage as well as Boiled and Drained Chinese Cabbage have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 5 oz.

Comparing minerals per 5 ounces for Chinese Cabbage vs Boiled Chinese Cabbage:

• Raw Chinese Cabbage has 1.7 times more Magnesium, 1.3 times more Phosphorus and 1.9 times more Sodium than Boiled and Drained Chinese Cabbage.
• While Boiled and Drained Chinese Cabbage contains 1.3 times more Iron and 1.5 times more Potassium than Raw Chinese Cabbage.
• Both Raw Chinese Cabbage and Boiled and Drained Chinese Cabbage have similar amounts of Calcium, Copper, Manganese, Zinc and Water per 5 oz.
• Both Raw Chinese Cabbage as well as Boiled and Drained Chinese Cabbage have insufficient amounts of Selenium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Chinese Cabbage has 1.3 times more Omega 3, 1.2 times more Carbohydrate and 1.4 times more Sugars than Boiled and Drained Chinese Cabbage.
• Both Raw Chinese Cabbage and Boiled and Drained Chinese Cabbage have similar amounts of Fiber and Protein per 5 oz.
• Both Raw Chinese Cabbage as well as Boiled and Drained Chinese Cabbage have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.