Comparing Nutrients in 7 ounces Boiled Red Cabbage VS Chinese Cabbage

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Cabbage	17%	2%	81%
Chinese Cabbage	36%	11%	53%

Macro Nutrients

	Boiled Red Cabbage	Chinese Cabbage	Recommended Dietary Allowance
Energy	2% 57.5kcal	0.89% 25.8kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.068% 0.022g	0.17% 0.054g	32g per day for Men 19-50 years
Omega 3	2.98% 0.048g	6.82% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.22% 0.038g	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	10.6% 13.8g	3.33% 4.33g	130g per day for Men 19-50 years
Sugars	9.1% 6.6g	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	3.3% 2.4g	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	% 2.8g	NA	g per day for Men 19-50 years
Sucrose	% 1.4g	NA	g per day for Men 19-50 years
Fiber	13.6% 5.16g	5.22% 2g	38g per day for Men 19-50 years
Protein	5.35% 3g	5.3% 2.98g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Cabbage	Chinese Cabbage	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	49% 443μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.74% 0.76mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.1% 0.31mg	3.5% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.3% 0.45mg	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	12% 47.6μg	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	76% 68.3mg	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	78.7% 94μg	75.2% 90μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Cabbage	Chinese Cabbage	Recommended Dietary Allowance
Calcium	8.33% 83.3mg	21% 208mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	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	16.4% 1.3mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	8.03% 33.7mg	8.98% 37.7mg	420mg per day for Men 19-50 years
Manganese	19.2% 0.44mg	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	9.36% 65.5mg	10.5% 73.4mg	700mg per day for Men 19-50 years
Potassium	15.3% 520mg	14.7% 500mg	3400mg per day for Men 19-50 years
Selenium	8.3% 4.56μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	3.7% 55.6mg	8.6% 129mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	3.43% 0.38mg	11mg per day for Men 19-50 years
Water	4.87% 180g	5.1% 189g	3700g per day for Men 19-50 years

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

• Boiled and Drained Red Cabbage has 1.8 times more Vitamin B1 and 1.8 times more Vitamin B5 than Raw Chinese Cabbage.
• While Raw Chinese Cabbage contains 111.5 times more Vitamin A, 1.3 times more Vitamin B3, 2.8 times more Vitamin B9 and 1.3 times more Vitamin C than Boiled and Drained Red Cabbage.
• Both Boiled and Drained Red Cabbage and Raw Chinese Cabbage have similar amounts of Vitamin B2, Vitamin B6 and Vitamin K per 7 oz.
• Both Boiled and Drained Red Cabbage as well as Raw Chinese Cabbage have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 7 oz.

Comparing minerals per 7 ounces for Boiled Red Cabbage vs Chinese Cabbage:

• Boiled and Drained Red Cabbage has 2.6 times more Copper, 1.4 times more Manganese, 4.6 times more Selenium and 1.3 times more Zinc than Raw Chinese Cabbage.
• While Raw Chinese Cabbage contains 2.5 times more Calcium and 2.3 times more Sodium than Boiled and Drained Red Cabbage.
• Both Boiled and Drained Red Cabbage and Raw Chinese Cabbage have similar amounts of Iron, Magnesium, Phosphorus, Potassium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled and Drained Red Cabbage has 2.2 times more Energy, 3.2 times more Carbohydrate, 2.8 times more Sugars and 2.6 times more Fiber than Raw Chinese Cabbage.
• While Raw Chinese Cabbage contains 2.3 times more Omega 3 than Boiled and Drained Red Cabbage.
• Both Boiled and Drained Red Cabbage and Raw Chinese Cabbage have similar amounts of Protein per 7 oz.
• Both Boiled and Drained Red Cabbage as well as Raw Chinese Cabbage have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.