Comparing Nutrients in 5 ounces Kimchi VS Boiled Chinese Cabbage

Macros Ratio

	Protein	Fat	Carbs
Kimchi	24%	24%	52%
Boiled Chinese Cabbage	42%	10%	48%

Macro Nutrients

	Kimchi	Boiled Chinese Cabbage	Recommended Dietary Allowance
Energy	0.73% 21.3kcal	0.59% 17kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	0.23% 0.23g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.095g	0.093% 0.03g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	3.63% 0.058g	1.6g per day for Men 19-50 years
Omega 6	0.87% 0.15g	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	2.6% 3.4g	1.94% 2.52g	130g per day for Men 19-50 years
Sugars	2.07% 1.5g	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	5.97% 2.27g	3.73% 1.4g	38g per day for Men 19-50 years
Protein	2.8% 1.56g	3.95% 2.2g	56g per day for Men 19-50 years

Vitamins

	Kimchi	Boiled Chinese Cabbage	Recommended Dietary Allowance
Vitamin A	0.79% 7.1μg	33.4% 301μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.2% 0.014mg	3.78% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	6.87% 0.089mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.75% 1.56mg	3.8% 0.61mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	2.24% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.2% 0.3mg	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	18.4% 73.7μg	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	0% 0mg	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	1.04% 0.16mg	0.85% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.5% 62μg	40% 48μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Kimchi	Boiled Chinese Cabbage	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	13% 132mg	1000mg per day for Men 19-50 years
Copper	3.78% 0.034mg	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	44.3% 3.54mg	18.4% 1.47mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	NA	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	4.86% 34mg	5.87% 41mg	700mg per day for Men 19-50 years
Potassium	6.3% 214mg	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	47% 706mg	3.2% 48mg	1500mg per day for Men 19-50 years
Zinc	2.83% 0.31mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	3.6% 134g	3.66% 135g	3700g per day for Men 19-50 years

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

• Cabbage Kimchi has 3.3 times more Vitamin B2, 2.6 times more Vitamin B3, 1.3 times more Vitamin B6, 1.3 times more Vitamin B9 and 1.3 times more Vitamin K than Boiled and Drained Chinese Cabbage.
• While Boiled and Drained Chinese Cabbage contains 42.4 times more Vitamin A, 3.2 times more Vitamin B1 and more Vitamin C than Cabbage Kimchi.
• Both Cabbage Kimchi 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 Kimchi vs Boiled Chinese Cabbage:

• Cabbage Kimchi has 1.3 times more Copper, 2.4 times more Iron, 1.3 times more Magnesium, 14.6 times more Sodium and 1.3 times more Zinc than Boiled and Drained Chinese Cabbage.
• While Boiled and Drained Chinese Cabbage contains 2.8 times more Calcium and 2.5 times more Potassium than Cabbage Kimchi.
• Both Cabbage Kimchi and Boiled and Drained Chinese Cabbage have similar amounts of Phosphorus and Water per 5 oz.
• Both Cabbage Kimchi as well as Boiled and Drained Chinese Cabbage have insufficient amounts of Selenium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cabbage Kimchi has 3.3 times more Omega 3, 1.3 times more Carbohydrate, 1.3 times more Sugars and 1.6 times more Fiber than Boiled and Drained Chinese Cabbage.
• While Boiled and Drained Chinese Cabbage contains 1.4 times more Protein than Cabbage Kimchi.
• Both Cabbage Kimchi as well as Boiled and Drained Chinese Cabbage have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.