Comparing Nutrients in 100 grams Boiled Chinese Cabbage VS Kimchi

Macros Ratio

	Protein	Fat	Carbs
Boiled Chinese Cabbage	42%	10%	48%
Kimchi	24%	24%	52%

Macro Nutrients

	Boiled Chinese Cabbage	Kimchi	Recommended Dietary Allowance
Energy	0.41% 12kcal	0.52% 15kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	0.52% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.066% 0.021g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	2.56% 0.041g	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.031g	0.61% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	1.37% 1.78g	1.85% 2.4g	130g per day for Men 19-50 years
Sugars	1.14% 0.83g	1.46% 1.06g	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	2.63% 1g	4.2% 1.6g	38g per day for Men 19-50 years
Protein	2.8% 1.56g	1.96% 1.1g	56g per day for Men 19-50 years

Vitamins

	Boiled Chinese Cabbage	Kimchi	Recommended Dietary Allowance
Vitamin A	23.6% 212μg	0.56% 5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.67% 0.032mg	0.83% 0.01mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.85% 0.063mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.68% 0.43mg	6.88% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.58% 0.079mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.8% 0.17mg	16.4% 0.21mg	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	10.3% 41μg	13% 52μg	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	29% 26mg	0% 0mg	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	0.6% 0.09mg	0.73% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	28.3% 34μg	36.3% 43.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Chinese Cabbage	Kimchi	Recommended Dietary Allowance
Calcium	9.3% 93mg	3.3% 33mg	1000mg per day for Men 19-50 years
Copper	2.1% 0.019mg	2.67% 0.024mg	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	13% 1.04mg	31.3% 2.5mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	3.33% 14mg	420mg per day for Men 19-50 years
Manganese	6.26% 0.14mg	NA	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	4.14% 29mg	3.43% 24mg	700mg per day for Men 19-50 years
Potassium	11% 371mg	4.44% 151mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	0.91% 0.5μg	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	33.2% 498mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	2.6% 96g	2.55% 94g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Chinese Cabbage vs Kimchi:

• Boiled and Drained Chinese Cabbage has 42.4 times more Vitamin A, 3.2 times more Vitamin B1 and more Vitamin C than Cabbage Kimchi.
• While Cabbage Kimchi contains 3.3 times more Vitamin B2, 2.6 times more Vitamin B3, 1.3 times more Vitamin B6, 1.3 times more Vitamin B9 and 1.3 times more Vitamin K than Boiled and Drained Chinese Cabbage.
• Both Boiled and Drained Chinese Cabbage as well as Cabbage Kimchi have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 100 g.

Comparing minerals per 100 grams for Boiled Chinese Cabbage vs Kimchi:

• Boiled and Drained Chinese Cabbage has 2.8 times more Calcium, 1.2 times more Phosphorus and 2.5 times more Potassium than Cabbage Kimchi.
• While Cabbage Kimchi contains 1.3 times more Copper, 2.4 times more Iron, 1.3 times more Magnesium, 14.6 times more Sodium and 1.3 times more Zinc than Boiled and Drained Chinese Cabbage.
• Both Boiled and Drained Chinese Cabbage and Cabbage Kimchi have similar amounts of Water per 100 g.
• Both Boiled and Drained Chinese Cabbage as well as Cabbage Kimchi have insufficient amounts of Selenium in 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled and Drained Chinese Cabbage has 1.4 times more Protein than Cabbage Kimchi.
• While Cabbage Kimchi contains 3.3 times more Omega 3, 1.3 times more Carbohydrate, 1.3 times more Sugars and 1.6 times more Fiber than Boiled and Drained Chinese Cabbage.
• Both Boiled and Drained Chinese Cabbage as well as Cabbage Kimchi have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.