Comparing Nutrients in 7 ounces Chinese Cabbage VS Frozen Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Chinese Cabbage	36%	11%	53%
Frozen Cauliflower	28%	8%	64%

Macro Nutrients

	Chinese Cabbage	Frozen Cauliflower	Recommended Dietary Allowance
Energy	0.89% 25.8kcal	1.64% 47.6kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.55% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.054g	0.25% 0.081g	32g per day for Men 19-50 years
Omega 3	6.82% 0.11g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.083g	0.34% 0.058g	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	7.14% 9.3g	130g per day for Men 19-50 years
Sugars	3.23% 2.34g	6.08% 4.4g	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	12% 4.56g	38g per day for Men 19-50 years
Protein	5.3% 2.98g	7.12% 4g	56g per day for Men 19-50 years

Vitamins

	Chinese Cabbage	Frozen Cauliflower	Recommended Dietary Allowance
Vitamin A	49% 443μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	8.43% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	5.32% 0.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.5% 0.17mg	5.4% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.6% 0.38mg	18.8% 0.24mg	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	31.8% 127μg	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	108% 97mg	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	0.93% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	75.2% 90μg	24.5% 29.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chinese Cabbage	Frozen Cauliflower	Recommended Dietary Allowance
Calcium	21% 208mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	4.63% 0.042mg	6.84% 0.062mg	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	13.4% 1.07mg	8mg per day for Men 19-50 years
Magnesium	8.98% 37.7mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	13.7% 0.32mg	17% 0.39mg	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	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	14.7% 500mg	11.3% 383mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	8.6% 129mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	3.43% 0.38mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	5.1% 189g	4.96% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Chinese Cabbage VS Frozen Cauliflower per 7 oz

Compare the macro and micronutrient content in 7 oz of Chinese Cabbage versus 7 oz of Frozen Cauliflower to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Chinese Cabbage have 223 times more Vitamin A, 1.6 times more Vitamin B6 and 3.1 times more Vitamin K than Frozen Cauliflower.
• While 7 oz of Frozen Cauliflower, Unprepared contain 1.3 times more Vitamin B1 and 1.5 times more Vitamin B5 than Raw Chinese Cabbage.
• Both Chinese Cabbage and Frozen Cauliflower provide similar amounts of Vitamin B2, Vitamin B3, Vitamin B9 and Vitamin C per seven ounces.
• 7 ounces of Chinese Cabbage have insufficient amounts of Vitamin B5
• 7 ounces of Frozen Cauliflower have insufficient amounts of Vitamin A
• Both Raw Chinese Cabbage as well as Frozen Cauliflower, Unprepared have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Chinese Cabbage vs Frozen Cauliflower:

• 7 ounces of Chinese Cabbage have 4.8 times more Calcium, 1.5 times more Iron, 1.6 times more Magnesium, 1.3 times more Potassium and 2.7 times more Sodium than Frozen Cauliflower.
• While 7 oz of Frozen Cauliflower, Unprepared contain 1.5 times more Copper than Raw Chinese Cabbage.
• Both Chinese Cabbage and Frozen Cauliflower contain similar levels of Manganese, Phosphorus and Water per seven ounces.
• Both Raw Chinese Cabbage as well as Frozen Cauliflower, Unprepared lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Frozen Cauliflower, Unprepared contain 1.8 times more Omega 3, 2.1 times more Carbohydrate, 1.9 times more Sugars, 2.3 times more Fiber and 1.3 times more Protein than Raw Chinese Cabbage.
• 7 ounces of Chinese Cabbage provide inadequate amounts of Carbohydrate
• Both Raw Chinese Cabbage as well as Frozen Cauliflower, Unprepared provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Chinese Cabbage VS Frozen Cauliflower

What are the health benefits of Chinese Cabbage compared to Frozen Cauliflower?

Chinese cabbage, also known as Napa cabbage, is a great source of vitamins A, C, and K, as well as fiber and antioxidants. It is low in calories and can help support a healthy immune system and digestion. Frozen cauliflower is also a good source of vitamins C and K, as well as fiber, and can help with weight management and heart health. Both Chinese cabbage and frozen cauliflower are nutritious options for a plant-based diet, but Chinese cabbage may provide a wider range of nutrients compared to frozen cauliflower.

Can I lose weight easier by eating more Chinese Cabbage or Frozen Cauliflower?

Both Chinese cabbage and frozen cauliflower are low in calories and high in fiber, making them great choices for weight loss. Chinese cabbage is rich in vitamins and minerals, while cauliflower is a good source of antioxidants. Including both in your diet can help you feel full and satisfied while reducing your overall calorie intake, which can aid in weight loss. Remember to focus on a balanced diet and regular physical activity for optimal results.

Should I eat more Chinese Cabbage or more Frozen Cauliflower to gain more muscles while training consistently?

Both Chinese cabbage and frozen cauliflower are great options for muscle building as they are low in calories but high in nutrients. Chinese cabbage is rich in vitamins A, C, and K, while cauliflower is a good source of vitamin C, fiber, and antioxidants. To gain more muscles while training consistently, it is important to focus on consuming an adequate amount of protein from plant-based sources such as legumes, tofu, tempeh, and whole grains. Incorporating a variety of vegetables like Chinese cabbage and cauliflower into your diet can help provide essential vitamins and minerals to support muscle growth and overall health.

What is the environmental impact of producing Chinese Cabbage compared to Frozen Cauliflower?

Chinese cabbage generally has a lower environmental impact compared to frozen cauliflower. Chinese cabbage requires less water, land, and energy to grow, and it produces fewer greenhouse gas emissions. Additionally, Chinese cabbage is typically grown closer to the consumer, reducing transportation emissions. Choosing Chinese cabbage over frozen cauliflower can be a more sustainable choice for the environment.