Comparing Nutrients in 5 ounces Cooked Napa Cabbage VS Grape Leaves

Macros Ratio

	Protein	Fat	Carbs
Cooked Napa Cabbage	30%	10%	60%
Grape Leaves	20%	17%	63%

Macro Nutrients

	Cooked Napa Cabbage	Grape Leaves	Recommended Dietary Allowance
Energy	0.59% 17kcal	4.55% 132kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	NA	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	NA	76% 1.2g	1.6g per day for Men 19-50 years
Omega 6	NA	1.23% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.43% 3.16g	19% 24.5g	130g per day for Men 19-50 years
Sugars	NA	12.3% 8.93g	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	NA	41% 15.6g	38g per day for Men 19-50 years
Protein	2.8% 1.56g	14% 7.94g	56g per day for Men 19-50 years

Vitamins

	Cooked Napa Cabbage	Grape Leaves	Recommended Dietary Allowance
Vitamin A	2.05% 18.4μg	217% 1950μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.59% 0.007mg	4.72% 0.057mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.73% 0.035mg	38.6% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.13% 0.66mg	21% 3.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.99% 0.05mg	6.55% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.03% 0.052mg	43.6% 0.57mg	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	15.2% 61μg	29.4% 118μg	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	5.04% 4.54mg	17.5% 15.7mg	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	NA	19% 2.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	128% 154μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Napa Cabbage	Grape Leaves	Recommended Dietary Allowance
Calcium	4.1% 41mg	51.5% 515mg	1000mg per day for Men 19-50 years
Copper	15% 0.14mg	65.4% 0.59mg	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	13% 1.05mg	46.6% 3.73mg	8mg per day for Men 19-50 years
Magnesium	2.7% 11.3mg	32% 135mg	420mg per day for Men 19-50 years
Manganese	12.5% 0.29mg	176% 4.05mg	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	3.85% 27mg	18.4% 129mg	700mg per day for Men 19-50 years
Potassium	3.63% 123mg	11.3% 386mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	8.63% 0.95mg	11mg per day for Men 19-50 years
Water	3.7% 137g	2.8% 104g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cooked Napa Cabbage vs Grape Leaves:

• Raw Grape Leaves contain 105.8 times more Vitamin A, 8 times more Vitamin B1, 14.2 times more Vitamin B2, 5.1 times more Vitamin B3, 6.6 times more Vitamin B5, 10.8 times more Vitamin B6, 1.9 times more Vitamin B9 and 3.5 times more Vitamin C than Cooked Napa Cabbage.
• Both Cooked Napa Cabbage as well as Raw Grape Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Cooked Napa Cabbage vs Grape Leaves:

• Cooked Napa Cabbage has 1.3 times more Water than Raw Grape Leaves.
• While Raw Grape Leaves contain 12.5 times more Calcium, 4.3 times more Copper, 3.6 times more Iron, 11.9 times more Magnesium, 14.1 times more Manganese, 4.8 times more Phosphorus, 3.1 times more Potassium, 2.3 times more Selenium and 4.8 times more Zinc than Cooked Napa Cabbage.

Comparison of macro-nutrients per 5 ounces:

• Raw Grape Leaves contain 7.8 times more Energy, 12.5 times more Fat, 7.8 times more Carbohydrate and 5.1 times more Protein than Cooked Napa Cabbage.
• Both Cooked Napa Cabbage as well as Raw Grape Leaves have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.