Comparing Nutrients in 5 ounces Boiled Common Cabbage with Salt VS Boiled Chinese Cabbage with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Common Cabbage with Salt	18%	2%	80%
Boiled Chinese Cabbage with Salt	42%	10%	48%

Macro Nutrients

	Boiled Common Cabbage with Salt	Boiled Chinese Cabbage with Salt	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	0.59% 17kcal	2900kcal per day for Men 19-50 years
Fat	0.088% 0.085g	0.23% 0.23g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.093% 0.03g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	3.63% 0.058g	1.6g per day for Men 19-50 years
Omega 6	0.075% 0.013g	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	6% 7.8g	1.94% 2.52g	130g per day for Men 19-50 years
Sugars	5.45% 3.95g	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	2.27% 1.64g	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	% 2.3g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	7.1% 2.7g	3.73% 1.4g	38g per day for Men 19-50 years
Protein	3.2% 1.8g	3.95% 2.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Common Cabbage with Salt	Boiled Chinese Cabbage with Salt	Recommended Dietary Allowance
Vitamin A	0.63% 5.67μg	33.4% 301μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.2% 0.086mg	3.78% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.14% 0.054mg	6.87% 0.089mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.2% 0.35mg	3.8% 0.61mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.93% 0.25mg	2.24% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	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	10.6% 42.5μg	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	59% 53mg	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	1.32% 0.2mg	0.85% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	128% 154μg	40% 48μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Common Cabbage with Salt	Boiled Chinese Cabbage with Salt	Recommended Dietary Allowance
Calcium	6.8% 68mg	13% 132mg	1000mg per day for Men 19-50 years
Copper	2.68% 0.024mg	3% 0.027mg	0.9mg per day for Men 19-50 years
Fluoride	0.035% 1.4μg	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	3% 0.24mg	18.4% 1.47mg	8mg per day for Men 19-50 years
Magnesium	5.06% 21.3mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	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	6.7% 46.8mg	5.87% 41mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	15.5% 526mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	24% 361mg	25.5% 383mg	1500mg per day for Men 19-50 years
Zinc	2.58% 0.28mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	3.55% 131g	3.66% 135g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Common Cabbage with Salt VS Boiled Chinese Cabbage with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Common Cabbage with Salt versus 5 oz of Boiled Chinese Cabbage with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Boiled Common Cabbage with Salt have 1.9 times more Vitamin B1, 2.2 times more Vitamin B5, 1.4 times more Vitamin C and 3.2 times more Vitamin K than Boiled Chinese Cabbage with Salt.
• While 5 oz of Boiled and Drained Chinese Cabbage with Salt contain 53 times more Vitamin A, 1.7 times more Vitamin B2, 1.7 times more Vitamin B3, 1.5 times more Vitamin B6 and 1.4 times more Vitamin B9 than Boiled and Drained Common Cabbage with Salt.
• 5 ounces of Boiled Common Cabbage with Salt have insufficient amounts of Vitamin A and Vitamin B3
• 5 ounces of Boiled Chinese Cabbage with Salt have insufficient amounts of Vitamin B5
• Both Boiled and Drained Common Cabbage with Salt as well as Boiled and Drained Chinese Cabbage with Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Boiled Common Cabbage with Salt vs Boiled Chinese Cabbage with Salt:

• 5 ounces of Boiled Common Cabbage with Salt have 1.4 times more Magnesium and 1.4 times more Manganese than Boiled Chinese Cabbage with Salt.
• While 5 oz of Boiled and Drained Chinese Cabbage with Salt contain 1.9 times more Calcium, 6.1 times more Iron and 1.9 times more Potassium than Boiled and Drained Common Cabbage with Salt.
• Both Boiled Common Cabbage with Salt and Boiled Chinese Cabbage with Salt contain similar levels of Phosphorus, Sodium and Water per five ounces.
• 5 ounces of Boiled Common Cabbage with Salt lack sufficient amounts of Copper
• Both Boiled and Drained Common Cabbage with Salt as well as Boiled and Drained Chinese Cabbage with Salt lack sufficient amounts of Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Common Cabbage with Salt have 3.1 times more Carbohydrate, 3.4 times more Sugars and 1.9 times more Fiber than Boiled Chinese Cabbage with Salt.
• While 5 oz of Boiled and Drained Chinese Cabbage with Salt contain 2.9 times more Omega 3 than Boiled and Drained Common Cabbage with Salt.
• Both Boiled Common Cabbage with Salt and Boiled Chinese Cabbage with Salt offer comparable quantities of Protein per five ounces.
• 5 ounces of Boiled Common Cabbage with Salt provide inadequate amounts of Omega 3
• 5 ounces of Boiled Chinese Cabbage with Salt provide inadequate amounts of Carbohydrate
• Both Boiled and Drained Common Cabbage with Salt as well as Boiled and Drained Chinese Cabbage with Salt provide inadequate amounts of Energy and Omega 6 in five ounces.