Comparing Nutrients in 5 ounces Chinese Cabbage VS Napa Cabbage

Macros Ratio

	Protein	Fat	Carbs
Chinese Cabbage	36%	11%	53%
Napa Cabbage	25%	9%	66%

Macro Nutrients

	Chinese Cabbage	Napa Cabbage	Recommended Dietary Allowance
Energy	0.64% 18.4kcal	0.78% 22.7kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.038g	0.19% 0.061g	32g per day for Men 19-50 years
Omega 3	4.87% 0.078g	5.05% 0.081g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	0.13% 0.021g	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	3.52% 4.58g	130g per day for Men 19-50 years
Sugars	2.3% 1.67g	2.76% 2g	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	4.48% 1.7g	38g per day for Men 19-50 years
Protein	3.8% 2.13g	3.04% 1.7g	56g per day for Men 19-50 years

Vitamins

	Chinese Cabbage	Napa Cabbage	Recommended Dietary Allowance
Vitamin A	35% 316μg	2.5% 22.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.72% 0.057mg	4.72% 0.057mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.43% 0.71mg	3.54% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.5% 0.12mg	2.98% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	25.3% 0.33mg	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	28% 112μg	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	42.5% 38.3mg	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	1.13% 0.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	53.7% 64.5μg	50.7% 61μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chinese Cabbage	Napa Cabbage	Recommended Dietary Allowance
Calcium	15% 149mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	3.3% 0.03mg	5.67% 0.051mg	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	5.5% 0.44mg	8mg per day for Men 19-50 years
Magnesium	6.4% 27mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	9.8% 0.23mg	11.7% 0.27mg	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	9.92% 337mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	6.14% 92mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	2.45% 0.27mg	2.96% 0.33mg	11mg per day for Men 19-50 years
Water	3.65% 135g	3.6% 134g	3700g per day for Men 19-50 years

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

• Raw Chinese Cabbage has 13.9 times more Vitamin A, 1.4 times more Vitamin B2, 1.3 times more Vitamin B3 and 1.7 times more Vitamin C than Raw Chinese Napa Cabbage.
• Both Raw Chinese Cabbage and Raw Chinese Napa Cabbage have similar amounts of Vitamin B1, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin K per 5 oz.
• Both Raw Chinese Cabbage as well as Raw Chinese Napa Cabbage have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 5 oz.

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

• Raw Chinese Cabbage has 1.4 times more Calcium, 2.6 times more Iron, 1.5 times more Magnesium, 1.3 times more Phosphorus and 7.2 times more Sodium than Raw Chinese Napa Cabbage.
• While Raw Chinese Napa Cabbage contains 1.7 times more Copper than Raw Chinese Cabbage.
• Both Raw Chinese Cabbage and Raw Chinese Napa Cabbage have similar amounts of Manganese, Potassium, Selenium, Zinc and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Chinese Cabbage has 1.3 times more Protein than Raw Chinese Napa Cabbage.
• While Raw Chinese Napa Cabbage contains 1.5 times more Carbohydrate than Raw Chinese Cabbage.
• Both Raw Chinese Cabbage and Raw Chinese Napa Cabbage have similar amounts of Omega 3, Sugars and Fiber per 5 oz.
• Both Raw Chinese Cabbage as well as Raw Chinese Napa Cabbage have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.