Comparing Nutrients in 100 grams Napa Cabbage VS Chinese Cabbage

Macros Ratio

	Protein	Fat	Carbs
Napa Cabbage	25%	9%	66%
Chinese Cabbage	36%	11%	53%

Macro Nutrients

	Napa Cabbage	Chinese Cabbage	Recommended Dietary Allowance
Energy	0.55% 16kcal	0.45% 13kcal	2900kcal per day for Men 19-50 years
Fat	0.21% 0.2g	0.21% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.043g	0.084% 0.027g	32g per day for Men 19-50 years
Omega 3	3.56% 0.057g	3.44% 0.055g	1.6g per day for Men 19-50 years
Omega 6	0.088% 0.015g	0.25% 0.042g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.5% 3.23g	1.68% 2.18g	130g per day for Men 19-50 years
Sugars	1.94% 1.4g	1.63% 1.18g	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	3.16% 1.2g	2.63% 1g	38g per day for Men 19-50 years
Protein	2.14% 1.2g	2.68% 1.5g	56g per day for Men 19-50 years

Vitamins

	Napa Cabbage	Chinese Cabbage	Recommended Dietary Allowance
Vitamin A	1.78% 16μg	24.8% 223μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.33% 0.04mg	3.33% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.85% 0.05mg	5.4% 0.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	3.13% 0.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.1% 0.11mg	1.76% 0.088mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	15% 0.19mg	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	19.8% 79μg	16.5% 66μg	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	30% 27mg	50% 45mg	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	0.8% 0.12mg	0.6% 0.09mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	35.8% 43μg	38% 45.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Napa Cabbage	Chinese Cabbage	Recommended Dietary Allowance
Calcium	7.7% 77mg	10.5% 105mg	1000mg per day for Men 19-50 years
Copper	4% 0.036mg	2.33% 0.021mg	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	3.88% 0.31mg	10% 0.8mg	8mg per day for Men 19-50 years
Magnesium	3.1% 13mg	4.52% 19mg	420mg per day for Men 19-50 years
Manganese	8.26% 0.19mg	6.9% 0.16mg	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	5.3% 37mg	700mg per day for Men 19-50 years
Potassium	7% 238mg	7.4% 252mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	0.91% 0.5μg	55μg per day for Men 19-50 years
Sodium	0.6% 9mg	4.33% 65mg	1500mg per day for Men 19-50 years
Zinc	2.1% 0.23mg	1.73% 0.19mg	11mg per day for Men 19-50 years
Water	2.55% 94g	2.58% 95g	3700g per day for Men 19-50 years

Nutrient Comparison: Napa Cabbage VS Chinese Cabbage per 100 g

Compare the macro and micronutrient content in 100 g of Napa Cabbage versus 100 g of Chinese Cabbage to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 g of Raw Chinese Cabbage contain 13.9 times more Vitamin A, 1.4 times more Vitamin B2 and 1.7 times more Vitamin C than Raw Chinese Napa Cabbage.
• Both Napa Cabbage and Chinese Cabbage provide similar amounts of Vitamin B1, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin K per 100 grams.
• 100 grams of Napa Cabbage have insufficient amounts of Vitamin A
• 100 grams of Chinese Cabbage have insufficient amounts of Vitamin B5
• Both Raw Chinese Napa Cabbage as well as Raw Chinese Cabbage have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 100 grams.

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

• 100 grams of Napa Cabbage have 1.7 times more Copper and 1.2 times more Zinc than Chinese Cabbage.
• While 100 g of Raw Chinese Cabbage contain 1.4 times more Calcium, 2.6 times more Iron, 1.5 times more Magnesium, 1.3 times more Phosphorus and 7.2 times more Sodium than Raw Chinese Napa Cabbage.
• Both Napa Cabbage and Chinese Cabbage contain similar levels of Manganese, Potassium and Water per 100 grams.
• 100 grams of Chinese Cabbage lack sufficient amounts of Zinc
• Both Raw Chinese Napa Cabbage as well as Raw Chinese Cabbage lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Napa Cabbage have 1.5 times more Carbohydrate than Chinese Cabbage.
• While 100 g of Raw Chinese Cabbage contain 1.3 times more Protein than Raw Chinese Napa Cabbage.
• Both Napa Cabbage and Chinese Cabbage offer comparable quantities of Omega 3 and Fiber per 100 grams.
• 100 grams of Chinese Cabbage provide inadequate amounts of Carbohydrate
• Both Raw Chinese Napa Cabbage as well as Raw Chinese Cabbage provide inadequate amounts of Energy and Omega 6 in 100 grams.