Comparing Nutrients in 100 grams Chinese Cabbage VS Boiled Chinese Cabbage

Macros Ratio

	Protein	Fat	Carbs
Chinese Cabbage	36%	11%	53%
Boiled Chinese Cabbage	42%	10%	48%

Macro Nutrients

	Chinese Cabbage	Boiled Chinese Cabbage	Recommended Dietary Allowance
Energy	0.45% 13kcal	0.41% 12kcal	2900kcal per day for Men 19-50 years
Fat	0.21% 0.2g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.084% 0.027g	0.066% 0.021g	32g per day for Men 19-50 years
Omega 3	3.44% 0.055g	2.56% 0.041g	1.6g per day for Men 19-50 years
Omega 6	0.25% 0.042g	0.18% 0.031g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	1.68% 2.18g	1.37% 1.78g	130g per day for Men 19-50 years
Sugars	1.63% 1.18g	1.14% 0.83g	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	2.63% 1g	38g per day for Men 19-50 years
Protein	2.68% 1.5g	2.8% 1.56g	56g per day for Men 19-50 years

Vitamins

	Chinese Cabbage	Boiled Chinese Cabbage	Recommended Dietary Allowance
Vitamin A	24.8% 223μg	23.6% 212μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.33% 0.04mg	2.67% 0.032mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.4% 0.07mg	4.85% 0.063mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.13% 0.5mg	2.68% 0.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.76% 0.088mg	1.58% 0.079mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	12.8% 0.17mg	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	16.5% 66μg	10.3% 41μg	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	50% 45mg	29% 26mg	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	0.6% 0.09mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	38% 45.5μg	28.3% 34μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chinese Cabbage	Boiled Chinese Cabbage	Recommended Dietary Allowance
Calcium	10.5% 105mg	9.3% 93mg	1000mg per day for Men 19-50 years
Copper	2.33% 0.021mg	2.1% 0.019mg	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	10% 0.8mg	13% 1.04mg	8mg per day for Men 19-50 years
Magnesium	4.52% 19mg	2.6% 11mg	420mg per day for Men 19-50 years
Manganese	6.9% 0.16mg	6.26% 0.14mg	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	5.3% 37mg	4.14% 29mg	700mg per day for Men 19-50 years
Potassium	7.4% 252mg	11% 371mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	4.33% 65mg	2.27% 34mg	1500mg per day for Men 19-50 years
Zinc	1.73% 0.19mg	1.55% 0.17mg	11mg per day for Men 19-50 years
Water	2.58% 95g	2.6% 96g	3700g per day for Men 19-50 years

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

• Raw Chinese Cabbage has 1.3 times more Vitamin B1, 1.6 times more Vitamin B9, 1.7 times more Vitamin C and 1.3 times more Vitamin K than Boiled and Drained Chinese Cabbage.
• Both Raw Chinese Cabbage and Boiled and Drained Chinese Cabbage have similar amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6 per 100 g.
• Both Raw Chinese Cabbage as well as Boiled and Drained Chinese Cabbage have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 100 g.

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

• Raw Chinese Cabbage has 1.7 times more Magnesium, 1.3 times more Phosphorus and 1.9 times more Sodium than Boiled and Drained Chinese Cabbage.
• While Boiled and Drained Chinese Cabbage contains 1.3 times more Iron and 1.5 times more Potassium than Raw Chinese Cabbage.
• Both Raw Chinese Cabbage and Boiled and Drained Chinese Cabbage have similar amounts of Calcium, Copper, Manganese, Zinc and Water per 100 g.
• Both Raw Chinese Cabbage as well as Boiled and Drained Chinese Cabbage have insufficient amounts of Selenium in 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Chinese Cabbage has 1.3 times more Omega 3, 1.2 times more Carbohydrate and 1.4 times more Sugars than Boiled and Drained Chinese Cabbage.
• Both Raw Chinese Cabbage and Boiled and Drained Chinese Cabbage have similar amounts of Fiber and Protein per 100 g.
• Both Raw Chinese Cabbage as well as Boiled and Drained Chinese Cabbage have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.