Comparing Nutrients in 7 ounces Chinese Cabbage VS Napa Cabbage

Macros Ratio

	Protein	Fat	Carbs
Chinese Cabbage	36%	11%	53%
Napa Cabbage	25%	9%	66%

Macro Nutrients

	Chinese Cabbage	Napa Cabbage	Recommended Dietary Allowance
Energy	0.89% 25.8kcal	1.1% 31.8kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.054g	0.27% 0.085g	32g per day for Men 19-50 years
Omega 3	6.82% 0.11g	7.07% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.083g	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	3.33% 4.33g	4.93% 6.4g	130g per day for Men 19-50 years
Sugars	3.23% 2.34g	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	5.3% 2.98g	4.25% 2.4g	56g per day for Men 19-50 years

Vitamins

	Chinese Cabbage	Napa Cabbage	Recommended Dietary Allowance
Vitamin A	49% 443μg	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.5% 0.17mg	4.17% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.6% 0.38mg	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	32.7% 131μg	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	99% 89.3mg	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	75.2% 90μg	71% 85μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chinese Cabbage	Napa Cabbage	Recommended Dietary Allowance
Calcium	21% 208mg	15.3% 153mg	1000mg per day for Men 19-50 years
Copper	4.63% 0.042mg	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	20% 1.6mg	7.7% 0.62mg	8mg per day for Men 19-50 years
Magnesium	8.98% 37.7mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	13.7% 0.32mg	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	10.5% 73.4mg	8.22% 57.5mg	700mg per day for Men 19-50 years
Potassium	14.7% 500mg	14% 472mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	8.6% 129mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	3.43% 0.38mg	4.15% 0.46mg	11mg per day for Men 19-50 years
Water	5.1% 189g	5.06% 187g	3700g per day for Men 19-50 years

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

• Raw Chinese Cabbage has 13.9 times more Vitamin A, 1.4 times more Vitamin B2, 1.3 times more Vitamin B3 and 1.7 times more Vitamin C than Raw Chinese Napa Cabbage.
• Both Raw Chinese Cabbage and Raw Chinese Napa Cabbage have similar amounts of Vitamin B1, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin K per 7 oz.
• Both Raw 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 Chinese Cabbage vs Napa Cabbage:

• Raw Chinese Cabbage has 1.4 times more Calcium, 2.6 times more Iron, 1.5 times more Magnesium, 1.3 times more Phosphorus and 7.2 times more Sodium than Raw Chinese Napa Cabbage.
• While Raw Chinese Napa Cabbage contains 1.7 times more Copper than Raw Chinese Cabbage.
• Both Raw Chinese Cabbage and Raw Chinese Napa Cabbage have similar amounts of Manganese, Potassium, Selenium, Zinc and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Chinese Cabbage has 1.3 times more Protein than Raw Chinese Napa Cabbage.
• While Raw Chinese Napa Cabbage contains 1.5 times more Carbohydrate than Raw Chinese Cabbage.
• Both Raw Chinese Cabbage and Raw Chinese Napa Cabbage have similar amounts of Omega 3, Sugars and Fiber per 7 oz.
• Both Raw Chinese Cabbage as well as Raw Chinese Napa Cabbage have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.