Comparing Nutrients in 7 ounces Kimchi VS Boiled Napa Cabbage

Macros Ratio

	Protein	Fat	Carbs
Kimchi	24%	24%	52%
Boiled Napa Cabbage	35%	9%	56%

Macro Nutrients

	Kimchi	Boiled Napa Cabbage	Recommended Dietary Allowance
Energy	1.03% 29.8kcal	0.96% 27.8kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	0.42% 0.13g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	5.95% 0.095g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.21g	0.15% 0.026g	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	3.68% 4.8g	130g per day for Men 19-50 years
Sugars	2.9% 2.1g	NA	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	8.88% 3.37g	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	Boiled Napa Cabbage	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	10.6% 95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.65% 0.02mg	7.28% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32% 0.42mg	6.7% 0.087mg	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	3.18% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.5% 0.42mg	27% 0.35mg	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	26.3% 105μg	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	35% 31.4mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	72% 86.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Kimchi	Boiled Napa Cabbage	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	5.3% 0.048mg	6.4% 0.058mg	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	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	NA	13.2% 0.3mg	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	11% 77.4mg	700mg per day for Men 19-50 years
Potassium	8.8% 300mg	13% 447mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	66% 988mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	3.97% 0.44mg	3.25% 0.36mg	11mg per day for Men 19-50 years
Water	5.06% 187g	5.1% 189g	3700g per day for Men 19-50 years

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

• Cabbage Kimchi has 4.8 times more Vitamin B2, 2.2 times more Vitamin B3 and 1.2 times more Vitamin B6 than Boiled and Drained Chinese Napa Cabbage.
• While Boiled and Drained Chinese Napa Cabbage contains 9.6 times more Vitamin A, 4.4 times more Vitamin B1 and more Vitamin C than Cabbage Kimchi.
• Both Cabbage Kimchi and Boiled and Drained Chinese Napa Cabbage have similar amounts of Vitamin B9 per 7 oz.
• Both Cabbage Kimchi as well as Boiled and Drained Chinese Napa Cabbage have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Kimchi vs Boiled Napa Cabbage:

• Cabbage Kimchi has 8.3 times more Iron, 1.4 times more Magnesium, 55.3 times more Sodium and 1.2 times more Zinc than Boiled and Drained Chinese Napa Cabbage.
• While Boiled and Drained Chinese Napa Cabbage contains 1.6 times more Phosphorus and 1.5 times more Potassium than Cabbage Kimchi.
• Both Cabbage Kimchi and Boiled and Drained Chinese Napa Cabbage have similar amounts of Calcium, Copper and Water per 7 oz.
• Both Cabbage Kimchi as well as Boiled and Drained Chinese Napa Cabbage have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cabbage Kimchi has 2.9 times more Omega 3 than Boiled and Drained Chinese Napa Cabbage.
• While Boiled and Drained Chinese Napa Cabbage contains 1.4 times more Protein than Cabbage Kimchi.
• Both Cabbage Kimchi and Boiled and Drained Chinese Napa Cabbage have similar amounts of Carbohydrate and Fiber per 7 oz.
• Both Cabbage Kimchi as well as Boiled and Drained Chinese Napa Cabbage have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.