Comparing Nutrients in 7 ounces Napa Cabbage VS Chinese Cabbage

Macros Ratio

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

Macro Nutrients

	Napa Cabbage	Chinese Cabbage	Recommended Dietary Allowance
Energy	1.1% 31.8kcal	0.89% 25.8kcal	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	0.27% 0.085g	0.17% 0.054g	32g per day for Men 19-50 years
Omega 3	7.07% 0.11g	6.82% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.03g	0.49% 0.083g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.93% 6.4g	3.33% 4.33g	130g per day for Men 19-50 years
Sugars	3.86% 2.8g	3.23% 2.34g	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	6.27% 2.4g	5.22% 2g	38g per day for Men 19-50 years
Protein	4.25% 2.4g	5.3% 2.98g	56g per day for Men 19-50 years

Vitamins

	Napa Cabbage	Chinese Cabbage	Recommended Dietary Allowance
Vitamin A	3.53% 31.8μg	49% 443μg	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	7.63% 0.099mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.17% 0.21mg	3.5% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.4% 0.46mg	29.6% 0.38mg	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	39% 157μg	32.7% 131μg	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	59.5% 53.6mg	99% 89.3mg	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	1.6% 0.24mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	71% 85μg	75.2% 90μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Napa Cabbage	Chinese Cabbage	Recommended Dietary Allowance
Calcium	15.3% 153mg	21% 208mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	4.63% 0.042mg	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	7.7% 0.62mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	8.98% 37.7mg	420mg per day for Men 19-50 years
Manganese	16.4% 0.38mg	13.7% 0.32mg	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	10.5% 73.4mg	700mg per day for Men 19-50 years
Potassium	14% 472mg	14.7% 500mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	8.6% 129mg	1500mg per day for Men 19-50 years
Zinc	4.15% 0.46mg	3.43% 0.38mg	11mg per day for Men 19-50 years
Water	5.06% 187g	5.1% 189g	3700g per day for Men 19-50 years

Nutrient Comparison: Napa Cabbage VS Chinese Cabbage per 7 oz

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

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

• 7 oz of Raw Chinese Cabbage contain 13.9 times more Vitamin A, 1.4 times more Vitamin B2 and 1.7 times more Vitamin C than Raw Chinese Napa Cabbage.
• Both Napa Cabbage and Chinese Cabbage provide similar amounts of Vitamin B1, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin K per seven ounces.
• 7 ounces of Napa Cabbage have insufficient amounts of Vitamin A
• 7 ounces of Chinese Cabbage have insufficient amounts of Vitamin B5
• Both Raw Chinese Napa Cabbage as well as Raw Chinese Cabbage have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in seven ounces.

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

• 7 ounces of Napa Cabbage have 1.7 times more Copper and 1.2 times more Zinc than Chinese Cabbage.
• While 7 oz of Raw Chinese Cabbage contain 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.
• Both Napa Cabbage and Chinese Cabbage contain similar levels of Manganese, Potassium and Water per seven ounces.
• 7 ounces of Chinese Cabbage lack sufficient amounts of Zinc
• Both Raw Chinese Napa Cabbage as well as Raw Chinese Cabbage lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Napa Cabbage have 1.5 times more Carbohydrate than Chinese Cabbage.
• While 7 oz of Raw Chinese Cabbage contain 1.3 times more Protein than Raw Chinese Napa Cabbage.
• Both Napa Cabbage and Chinese Cabbage offer comparable quantities of Omega 3 and Fiber per seven ounces.
• 7 ounces of Chinese Cabbage provide inadequate amounts of Carbohydrate
• Both Raw Chinese Napa Cabbage as well as Raw Chinese Cabbage provide inadequate amounts of Energy and Omega 6 in seven ounces.