Comparing Nutrients in 7 ounces Cooked Napa Cabbage VS Grape Leaves

Macros Ratio

	Protein	Fat	Carbs
Cooked Napa Cabbage	30%	10%	60%
Grape Leaves	20%	17%	63%

Macro Nutrients

	Cooked Napa Cabbage	Grape Leaves	Recommended Dietary Allowance
Energy	0.82% 24kcal	6.36% 185kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	4.34% 4.2g	97g per day for Men 19-50 years
Saturated Fat	NA	2.1% 0.67g	32g per day for Men 19-50 years
Omega 3	NA	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	NA	1.73% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.4% 4.43g	26.4% 34.4g	130g per day for Men 19-50 years
Sugars	NA	17.2% 12.5g	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	NA	57.4% 22g	38g per day for Men 19-50 years
Protein	3.9% 2.2g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Cooked Napa Cabbage	Grape Leaves	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	303% 2731μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.83% 0.01mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.8% 0.05mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.78% 0.92mg	29.3% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.4% 0.069mg	9.17% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.65% 0.073mg	61% 0.79mg	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	21.3% 85.3μg	41% 165μg	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	7.06% 6.35mg	24.5% 22mg	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	NA	26.5% 3.97mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	180% 216μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Napa Cabbage	Grape Leaves	Recommended Dietary Allowance
Calcium	5.75% 57.5mg	72% 720mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	92% 0.82mg	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	18.4% 1.47mg	65.2% 5.2mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	45% 189mg	420mg per day for Men 19-50 years
Manganese	17.5% 0.4mg	246% 5.67mg	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	5.4% 37.7mg	25.8% 181mg	700mg per day for Men 19-50 years
Potassium	5.08% 173mg	16% 540mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	12% 1.33mg	11mg per day for Men 19-50 years
Water	5.17% 191g	3.93% 146g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cooked Napa Cabbage vs Grape Leaves:

• Raw Grape Leaves contain 105.8 times more Vitamin A, 8 times more Vitamin B1, 14.2 times more Vitamin B2, 5.1 times more Vitamin B3, 6.6 times more Vitamin B5, 10.8 times more Vitamin B6, 1.9 times more Vitamin B9 and 3.5 times more Vitamin C than Cooked Napa Cabbage.
• Both Cooked Napa Cabbage as well as Raw Grape Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cooked Napa Cabbage vs Grape Leaves:

• Cooked Napa Cabbage has 1.3 times more Water than Raw Grape Leaves.
• While Raw Grape Leaves contain 12.5 times more Calcium, 4.3 times more Copper, 3.6 times more Iron, 11.9 times more Magnesium, 14.1 times more Manganese, 4.8 times more Phosphorus, 3.1 times more Potassium, 2.3 times more Selenium and 4.8 times more Zinc than Cooked Napa Cabbage.

Comparison of macro-nutrients per 7 ounces:

• Raw Grape Leaves contain 7.8 times more Energy, 12.5 times more Fat, 7.8 times more Carbohydrate and 5.1 times more Protein than Cooked Napa Cabbage.
• Both Cooked Napa Cabbage as well as Raw Grape Leaves have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.