Comparing Nutrients in 100 grams 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	1% 29kcal	0.45% 13kcal	2900kcal per day for Men 19-50 years
Fat	0.093% 0.09g	0.21% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.034% 0.011g	0.084% 0.027g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	3.44% 0.055g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.019g	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	5.34% 6.94g	1.68% 2.18g	130g per day for Men 19-50 years
Sugars	4.58% 3.32g	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	1.66% 1.2g	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	% 1.42g	NA	g per day for Men 19-50 years
Sucrose	% 0.71g	NA	g per day for Men 19-50 years
Fiber	6.84% 2.6g	2.63% 1g	38g per day for Men 19-50 years
Protein	2.7% 1.5g	2.68% 1.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Cabbage	Chinese Cabbage	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	24.8% 223μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	3.33% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.6% 0.06mg	5.4% 0.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.4% 0.38mg	3.13% 0.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.08% 0.15mg	1.76% 0.088mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.3% 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	6% 24μg	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	38.2% 34.4mg	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	39.7% 47.6μg	38% 45.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Cabbage	Chinese Cabbage	Recommended Dietary Allowance
Calcium	4.2% 42mg	10.5% 105mg	1000mg per day for Men 19-50 years
Copper	6% 0.054mg	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	8.25% 0.66mg	10% 0.8mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	4.52% 19mg	420mg per day for Men 19-50 years
Manganese	9.7% 0.22mg	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	4.7% 33mg	5.3% 37mg	700mg per day for Men 19-50 years
Potassium	7.7% 262mg	7.4% 252mg	3400mg per day for Men 19-50 years
Selenium	4.2% 2.3μg	0.91% 0.5μg	55μg per day for Men 19-50 years
Sodium	1.87% 28mg	4.33% 65mg	1500mg per day for Men 19-50 years
Zinc	2.27% 0.25mg	1.73% 0.19mg	11mg per day for Men 19-50 years
Water	2.46% 91g	2.58% 95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams 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 100 g.
• Both Boiled and Drained Red Cabbage as well as Raw Chinese Cabbage have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 100 g.

Comparing minerals per 100 grams 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 100 g.

Comparison of macro-nutrients per 100 grams:

• 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 100 g.
• Both Boiled and Drained Red Cabbage as well as Raw Chinese Cabbage have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.