Comparing Nutrients in 5 ounces Boiled Savoy Cabbage VS Napa Cabbage

Macros Ratio

	Protein	Fat	Carbs
Boiled Savoy Cabbage	24%	3%	73%
Napa Cabbage	25%	9%	66%

Macro Nutrients

	Boiled Savoy Cabbage	Napa Cabbage	Recommended Dietary Allowance
Energy	1.17% 34kcal	0.78% 22.7kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.053% 0.017g	0.19% 0.061g	32g per day for Men 19-50 years
Omega 3	2.04% 0.033g	5.05% 0.081g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	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	5.9% 7.67g	3.52% 4.58g	130g per day for Men 19-50 years
Sugars	NA	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	10.4% 3.97g	4.48% 1.7g	38g per day for Men 19-50 years
Protein	4.56% 2.55g	3.04% 1.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Savoy Cabbage	Napa Cabbage	Recommended Dietary Allowance
Vitamin A	6.93% 62.4μg	2.5% 22.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.02% 0.072mg	4.72% 0.057mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.2% 0.028mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.21% 0.034mg	3.54% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.5% 0.23mg	2.98% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.6% 0.22mg	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	16.3% 65.2μg	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	26.8% 24mg	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	NA	1.13% 0.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	50.7% 61μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Savoy Cabbage	Napa Cabbage	Recommended Dietary Allowance
Calcium	4.25% 42.5mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	8.2% 0.074mg	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	6.73% 0.54mg	5.5% 0.44mg	8mg per day for Men 19-50 years
Magnesium	8.1% 34mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	9.37% 0.22mg	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	6.7% 46.8mg	5.87% 41mg	700mg per day for Men 19-50 years
Potassium	7.67% 261mg	9.92% 337mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	2.96% 0.33mg	2.96% 0.33mg	11mg per day for Men 19-50 years
Water	3.52% 130g	3.6% 134g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Savoy Cabbage VS Napa Cabbage per 5 oz

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

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

• 5 ounces of Boiled Savoy Cabbage have 2.8 times more Vitamin A, 1.3 times more Vitamin B1 and 1.5 times more Vitamin B5 than Napa Cabbage.
• While 5 oz of Raw Chinese Napa Cabbage contain 2.5 times more Vitamin B2, 16.7 times more Vitamin B3, 1.5 times more Vitamin B6, 1.7 times more Vitamin B9 and 1.6 times more Vitamin C than Boiled and Drained Savoy Cabbage.
• 5 ounces of Boiled Savoy Cabbage have insufficient amounts of Vitamin B2 and Vitamin B3
• 5 ounces of Napa Cabbage have insufficient amounts of Vitamin A
• Both Boiled and Drained Savoy Cabbage as well as Raw Chinese Napa Cabbage have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Savoy Cabbage vs Napa Cabbage:

• 5 ounces of Boiled Savoy Cabbage have 1.4 times more Copper, 1.2 times more Iron and 1.8 times more Magnesium than Napa Cabbage.
• While 5 oz of Raw Chinese Napa Cabbage contain 2.6 times more Calcium, 1.3 times more Manganese and 1.3 times more Potassium than Boiled and Drained Savoy Cabbage.
• Both Boiled Savoy Cabbage and Napa Cabbage contain similar levels of Phosphorus, Zinc and Water per five ounces.
• Both Boiled and Drained Savoy Cabbage as well as Raw Chinese Napa Cabbage lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Savoy Cabbage have 1.7 times more Carbohydrate, 2.3 times more Fiber and 1.5 times more Protein than Napa Cabbage.
• While 5 oz of Raw Chinese Napa Cabbage contain 2.5 times more Omega 3 than Boiled and Drained Savoy Cabbage.
• 5 ounces of Boiled Savoy Cabbage provide inadequate amounts of Omega 3
• Both Boiled and Drained Savoy Cabbage as well as Raw Chinese Napa Cabbage provide inadequate amounts of Energy and Omega 6 in five ounces.