Comparing Nutrients in 7 ounces Kimchi VS Chinese Cabbage

Macros Ratio

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

Macro Nutrients

	Kimchi	Chinese Cabbage	Recommended Dietary Allowance
Energy	1.03% 29.8kcal	0.89% 25.8kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.42% 0.13g	0.17% 0.054g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	6.82% 0.11g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.21g	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	3.66% 4.76g	3.33% 4.33g	130g per day for Men 19-50 years
Sugars	2.9% 2.1g	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	8.36% 3.18g	5.22% 2g	38g per day for Men 19-50 years
Protein	3.9% 2.2g	5.3% 2.98g	56g per day for Men 19-50 years

Vitamins

	Kimchi	Chinese Cabbage	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	49% 443μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.65% 0.02mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32% 0.42mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.6% 2.2mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	3.5% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.5% 0.42mg	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	25.8% 103μg	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	0% 0mg	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	1.46% 0.22mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	72% 86.5μg	75.2% 90μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Kimchi	Chinese Cabbage	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	21% 208mg	1000mg per day for Men 19-50 years
Copper	5.3% 0.048mg	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	62% 4.96mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	8.98% 37.7mg	420mg per day for Men 19-50 years
Manganese	NA	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	6.8% 47.6mg	10.5% 73.4mg	700mg per day for Men 19-50 years
Potassium	8.8% 300mg	14.7% 500mg	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	66% 988mg	8.6% 129mg	1500mg per day for Men 19-50 years
Zinc	3.97% 0.44mg	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: Kimchi VS Chinese Cabbage per 7 oz

Compare the macro and micronutrient content in 7 oz of Kimchi 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 Kimchi vs Chinese Cabbage:

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

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

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Kimchi have 2.5 times more Omega 3 and 1.6 times more Fiber than Chinese Cabbage.
• While 7 oz of Raw Chinese Cabbage contain 1.4 times more Protein than Cabbage Kimchi.
• 7 ounces of Kimchi provide inadequate amounts of Protein
• Both Cabbage Kimchi as well as Raw Chinese Cabbage provide inadequate amounts of Energy, Omega 6 and Carbohydrate in seven ounces.