Comparing Nutrients in 100 grams Kimchi VS Boiled Chinese Cabbage

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

• Cabbage Kimchi has 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.
• While Boiled and Drained Chinese Cabbage contains 42.4 times more Vitamin A, 3.2 times more Vitamin B1 and more Vitamin C than Cabbage Kimchi.
• Both Cabbage Kimchi 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 Kimchi vs Boiled Chinese Cabbage:

• Cabbage Kimchi has 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.
• While Boiled and Drained Chinese Cabbage contains 2.8 times more Calcium and 2.5 times more Potassium than Cabbage Kimchi.
• Both Cabbage Kimchi and Boiled and Drained Chinese Cabbage have similar amounts of Phosphorus and Water per 100 g.
• Both Cabbage Kimchi as well as Boiled and Drained Chinese Cabbage have insufficient amounts of Selenium in 100 g.

Comparison of macro-nutrients per 100 grams:

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