Comparing Nutrients in 7 ounces Boiled Chinese Cabbage VS Napa Cabbage

Macros Ratio

	Protein	Fat	Carbs
Boiled Chinese Cabbage	42%	10%	48%
Napa Cabbage	25%	9%	66%

Macro Nutrients

	Boiled Chinese Cabbage	Napa Cabbage	Recommended Dietary Allowance
Energy	0.82% 24kcal	1.1% 31.8kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.042g	0.27% 0.085g	32g per day for Men 19-50 years
Omega 3	5.1% 0.081g	7.07% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	0.18% 0.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.7% 3.53g	4.93% 6.4g	130g per day for Men 19-50 years
Sugars	2.27% 1.65g	3.86% 2.8g	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	5.22% 2g	6.27% 2.4g	38g per day for Men 19-50 years
Protein	5.53% 3.1g	4.25% 2.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Chinese Cabbage	Napa Cabbage	Recommended Dietary Allowance
Vitamin A	46.7% 421μg	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.3% 0.064mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.6% 0.13mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.3% 0.85mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.14% 0.16mg	4.17% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.3% 0.33mg	35.4% 0.46mg	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	20.3% 81.4μg	39% 157μg	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	57.3% 51.6mg	59.5% 53.6mg	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	1.2% 0.18mg	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	56.2% 67.5μg	71% 85μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Chinese Cabbage	Napa Cabbage	Recommended Dietary Allowance
Calcium	18.5% 185mg	15.3% 153mg	1000mg per day for Men 19-50 years
Copper	4.2% 0.038mg	7.94% 0.071mg	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	25.8% 2.06mg	7.7% 0.62mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	12.4% 0.29mg	16.4% 0.38mg	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	8.22% 57.5mg	8.22% 57.5mg	700mg per day for Men 19-50 years
Potassium	21.7% 736mg	14% 472mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	4.5% 67.5mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	4.15% 0.46mg	11mg per day for Men 19-50 years
Water	5.12% 190g	5.06% 187g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Chinese Cabbage vs Napa Cabbage:

• Boiled and Drained Chinese Cabbage has 13.3 times more Vitamin A and 1.3 times more Vitamin B2 than Raw Chinese Napa Cabbage.
• While Raw Chinese Napa Cabbage contains 1.3 times more Vitamin B5, 1.4 times more Vitamin B6, 1.9 times more Vitamin B9 and 1.3 times more Vitamin K than Boiled and Drained Chinese Cabbage.
• Both Boiled and Drained Chinese Cabbage and Raw Chinese Napa Cabbage have similar amounts of Vitamin B1, Vitamin B3 and Vitamin C per 7 oz.
• Both Boiled and Drained Chinese Cabbage as well as Raw Chinese Napa Cabbage have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 7 oz.

Comparing minerals per 7 ounces for Boiled Chinese Cabbage vs Napa Cabbage:

• Boiled and Drained Chinese Cabbage has 1.2 times more Calcium, 3.4 times more Iron, 1.6 times more Potassium and 3.8 times more Sodium than Raw Chinese Napa Cabbage.
• While Raw Chinese Napa Cabbage contains 1.9 times more Copper, 1.3 times more Manganese, 1.5 times more Selenium and 1.4 times more Zinc than Boiled and Drained Chinese Cabbage.
• Both Boiled and Drained Chinese Cabbage and Raw Chinese Napa Cabbage have similar amounts of Magnesium, Phosphorus and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled and Drained Chinese Cabbage has 1.3 times more Protein than Raw Chinese Napa Cabbage.
• While Raw Chinese Napa Cabbage contains 1.4 times more Omega 3, 1.8 times more Carbohydrate and 1.7 times more Sugars than Boiled and Drained Chinese Cabbage.
• Both Boiled and Drained Chinese Cabbage and Raw Chinese Napa Cabbage have similar amounts of Fiber per 7 oz.
• Both Boiled and Drained Chinese Cabbage as well as Raw Chinese Napa Cabbage have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.