Comparing Nutrients in 7 ounces Boiled Chinese Cabbage VS Kimchi

Macros Ratio

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

Macro Nutrients

	Boiled Chinese Cabbage	Kimchi	Recommended Dietary Allowance
Energy	0.82% 24kcal	1.03% 29.8kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.042g	0.42% 0.13g	32g per day for Men 19-50 years
Omega 3	5.1% 0.081g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	1.2% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.7% 3.53g	3.66% 4.76g	130g per day for Men 19-50 years
Sugars	2.27% 1.65g	2.9% 2.1g	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	8.36% 3.18g	38g per day for Men 19-50 years
Protein	5.53% 3.1g	3.9% 2.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Chinese Cabbage	Kimchi	Recommended Dietary Allowance
Vitamin A	46.7% 421μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.3% 0.064mg	1.65% 0.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.6% 0.13mg	32% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.3% 0.85mg	13.6% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.14% 0.16mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.3% 0.33mg	32.5% 0.42mg	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	25.8% 103μg	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	0% 0mg	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	1.46% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	56.2% 67.5μg	72% 86.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Chinese Cabbage	Kimchi	Recommended Dietary Allowance
Calcium	18.5% 185mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	4.2% 0.038mg	5.3% 0.048mg	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	62% 4.96mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	12.4% 0.29mg	NA	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	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	21.7% 736mg	8.8% 300mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	4.5% 67.5mg	66% 988mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	3.97% 0.44mg	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 Kimchi:

• Boiled and Drained Chinese Cabbage has 42.4 times more Vitamin A, 3.2 times more Vitamin B1 and more Vitamin C than Cabbage Kimchi.
• While Cabbage Kimchi contains 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.
• Both Boiled and Drained Chinese Cabbage as well as Cabbage Kimchi have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 7 oz.

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

• Boiled and Drained Chinese Cabbage has 2.8 times more Calcium, 1.2 times more Phosphorus and 2.5 times more Potassium than Cabbage Kimchi.
• While Cabbage Kimchi contains 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.
• Both Boiled and Drained Chinese Cabbage and Cabbage Kimchi have similar amounts of Water per 7 oz.
• Both Boiled and Drained Chinese Cabbage as well as Cabbage Kimchi have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled and Drained Chinese Cabbage has 1.4 times more Protein than Cabbage Kimchi.
• While Cabbage Kimchi contains 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.
• Both Boiled and Drained Chinese Cabbage as well as Cabbage Kimchi have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.