Comparing Nutrients in 7 ounces Chinese Cabbage VS Kimchi

Macros Ratio

	Protein	Fat	Carbs
Chinese Cabbage	36%	11%	53%
Kimchi	24%	24%	52%

Macro Nutrients

	Chinese Cabbage	Kimchi	Recommended Dietary Allowance
Energy	0.89% 25.8kcal	1.03% 29.8kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.054g	0.42% 0.13g	32g per day for Men 19-50 years
Omega 3	6.82% 0.11g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.083g	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	3.33% 4.33g	3.66% 4.76g	130g per day for Men 19-50 years
Sugars	3.23% 2.34g	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	5.3% 2.98g	3.9% 2.2g	56g per day for Men 19-50 years

Vitamins

	Chinese Cabbage	Kimchi	Recommended Dietary Allowance
Vitamin A	49% 443μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	1.65% 0.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	32% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	13.6% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.5% 0.17mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.6% 0.38mg	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	32.7% 131μg	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	99% 89.3mg	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	75.2% 90μg	72% 86.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chinese Cabbage	Kimchi	Recommended Dietary Allowance
Calcium	21% 208mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	4.63% 0.042mg	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	20% 1.6mg	62% 4.96mg	8mg per day for Men 19-50 years
Magnesium	8.98% 37.7mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	13.7% 0.32mg	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	10.5% 73.4mg	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	14.7% 500mg	8.8% 300mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	8.6% 129mg	66% 988mg	1500mg per day for Men 19-50 years
Zinc	3.43% 0.38mg	3.97% 0.44mg	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 Kimchi:

• Raw Chinese Cabbage has 44.6 times more Vitamin A, 4 times more Vitamin B1, 1.3 times more Vitamin B9 and more Vitamin C than Cabbage Kimchi.
• While Cabbage Kimchi contains 3 times more Vitamin B2 and 2.2 times more Vitamin B3 than Raw Chinese Cabbage.
• Both Raw Chinese Cabbage and Cabbage Kimchi have similar amounts of Vitamin B6 and Vitamin K per 7 oz.
• Both Raw 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 Chinese Cabbage vs Kimchi:

• Raw Chinese Cabbage has 3.2 times more Calcium, 1.4 times more Magnesium, 1.5 times more Phosphorus and 1.7 times more Potassium than Cabbage Kimchi.
• While Cabbage Kimchi contains 3.1 times more Iron and 7.7 times more Sodium than Raw Chinese Cabbage.
• Both Raw Chinese Cabbage and Cabbage Kimchi have similar amounts of Copper, Zinc and Water per 7 oz.
• Both Raw Chinese Cabbage as well as Cabbage Kimchi have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Chinese Cabbage has 1.4 times more Protein than Cabbage Kimchi.
• While Cabbage Kimchi contains 2.5 times more Omega 3 and 1.6 times more Fiber than Raw Chinese Cabbage.
• Both Raw Chinese Cabbage and Cabbage Kimchi have similar amounts of Carbohydrate and Sugars per 7 oz.
• Both Raw Chinese Cabbage as well as Cabbage Kimchi have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.