Comparing Nutrients in 5 ounces Lemon Grass VS Cooked Napa Cabbage

Macros Ratio

	Protein	Fat	Carbs
Lemon Grass	6%	4%	90%
Cooked Napa Cabbage	30%	10%	60%

Macro Nutrients

	Lemon Grass	Cooked Napa Cabbage	Recommended Dietary Allowance
Energy	4.84% 140kcal	0.59% 17kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	NA	32g per day for Men 19-50 years
Omega 3	2.75% 0.044g	NA	1.6g per day for Men 19-50 years
Omega 6	1.15% 0.2g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27.6% 36g	2.43% 3.16g	130g per day for Men 19-50 years
Sugars	NA	NA	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	NA	38g per day for Men 19-50 years
Protein	4.6% 2.58g	2.8% 1.56g	56g per day for Men 19-50 years

Vitamins

	Lemon Grass	Cooked Napa Cabbage	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.05% 18.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.68% 0.092mg	0.59% 0.007mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	2.73% 0.035mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.75% 1.56mg	4.13% 0.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.4% 0.071mg	0.99% 0.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	4.03% 0.052mg	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	26.6% 106μg	15.2% 61μg	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	4.1% 3.7mg	5.04% 4.54mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lemon Grass	Cooked Napa Cabbage	Recommended Dietary Allowance
Calcium	9.2% 92mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	15% 0.14mg	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	145% 11.6mg	13% 1.05mg	8mg per day for Men 19-50 years
Magnesium	20.2% 85mg	2.7% 11.3mg	420mg per day for Men 19-50 years
Manganese	322% 7.4mg	12.5% 0.29mg	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	20.5% 143mg	3.85% 27mg	700mg per day for Men 19-50 years
Potassium	30% 1025mg	3.63% 123mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	0.57% 8.5mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	28.7% 3.16mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	2.7% 100g	3.7% 137g	3700g per day for Men 19-50 years

Nutrient Comparison: Lemon Grass VS Cooked Napa Cabbage per 5 oz

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

Lets compare vitamin content per 5 ounces of Lemon Grass vs Cooked Napa Cabbage:

• 5 ounces of Lemon Grass have 13 times more Vitamin B1, 5.4 times more Vitamin B2, 2.4 times more Vitamin B3, 2.2 times more Vitamin B6 and 1.7 times more Vitamin B9 than Cooked Napa Cabbage.
• Both Lemon Grass and Cooked Napa Cabbage provide similar amounts of Vitamin C per five ounces.
• 5 ounces of Cooked Napa Cabbage have insufficient amounts of Vitamin B1 and Vitamin B2
• Both Raw Lemon Grass as well as Cooked Napa Cabbage have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Lemon Grass vs Cooked Napa Cabbage:

• 5 ounces of Lemon Grass have 2.2 times more Calcium, 2.8 times more Copper, 11 times more Iron, 7.5 times more Magnesium, 25.7 times more Manganese, 5.3 times more Phosphorus, 8.3 times more Potassium and 15.9 times more Zinc than Cooked Napa Cabbage.
• While 5 oz of Cooked Napa Cabbage contain 1.4 times more Water than Raw Lemon Grass .
• 5 ounces of Cooked Napa Cabbage lack sufficient amounts of Magnesium and Zinc
• Both Raw Lemon Grass as well as Cooked Napa Cabbage lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Lemon Grass have 8.3 times more Energy, 11.3 times more Carbohydrate and 1.7 times more Protein than Cooked Napa Cabbage.
• 5 ounces of Cooked Napa Cabbage provide inadequate amounts of Energy, Carbohydrate and Protein