Comparing Nutrients in 100 calories Cooked Chinese Broccoli VS Cooked Napa Cabbage

Weight per 100 calories

• Cooked Chinese Broccoli: 455g
• Cooked Napa Cabbage: 833g

Cooked Chinese Broccoli has 1.8 times more energy per 100g than Cooked Napa Cabbage. It has very low energy density when compared to other foods. Cooked Napa Cabbage having very low energy density.

Which food has more nutrients per 100 calories - Cooked Chinese Broccoli or Cooked Napa Cabbage?

Macros Ratio

	Protein	Fat	Carbs
Cooked Chinese Broccoli	17%	25%	58%
Cooked Napa Cabbage	30%	10%	60%

Macro Nutrients

	Cooked Chinese Broccoli	Cooked Napa Cabbage	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	3.37% 3.27g	1.46% 1.4g	97g per day for Men 19-50 years
Saturated Fat	1.56% 0.5g	NA	32g per day for Men 19-50 years
Omega 3	73.3% 1.17g	NA	1.6g per day for Men 19-50 years
Omega 6	2.03% 0.35g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.3% 17.3g	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	5.27% 3.8g	NA	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	30% 11.4g	NA	38g per day for Men 19-50 years
Protein	9.25% 5.2g	16.4% 9.17g	56g per day for Men 19-50 years

Vitamins

	Cooked Chinese Broccoli	Cooked Napa Cabbage	Recommended Dietary Allowance
Vitamin A	41.4% 373μg	12% 108μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36% 0.43mg	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51% 0.66mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	24.3% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.5% 0.72mg	5.83% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.5% 0.32mg	23.7% 0.31mg	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	113% 450μg	89.6% 358μg	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	142% 128mg	29.6% 26.7mg	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	14.5% 2.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	321% 385μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chinese Broccoli	Cooked Napa Cabbage	Recommended Dietary Allowance
Calcium	45.5% 455mg	24% 242mg	1000mg per day for Men 19-50 years
Copper	31% 0.28mg	89% 0.8mg	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	32% 2.55mg	77% 6.17mg	8mg per day for Men 19-50 years
Magnesium	19.5% 82mg	16% 66.7mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	73.6% 1.7mg	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	26.6% 186mg	22.6% 158mg	700mg per day for Men 19-50 years
Potassium	35% 1186mg	21.3% 725mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	6.06% 3.33μg	55μg per day for Men 19-50 years
Sodium	2.12% 32mg	6.1% 92mg	1500mg per day for Men 19-50 years
Zinc	16% 1.77mg	10.6% 1.17mg	11mg per day for Men 19-50 years
Water	11.5% 425g	21.7% 803g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Cooked Chinese Broccoli vs Cooked Napa Cabbage:

• Cooked Chinese Broccoli has 3.4 times more Vitamin A, 10.4 times more Vitamin B1, 3.2 times more Vitamin B2, 2.5 times more Vitamin B5, 1.3 times more Vitamin B9 and 4.8 times more Vitamin C than Cooked Napa Cabbage.
• While Cooked Napa Cabbage contains 2 times more Vitamin B3 than Cooked Chinese Broccoli.
• Both Cooked Chinese Broccoli and Cooked Napa Cabbage have similar amounts of Vitamin B6 per 100 kcal.
• Both Cooked Chinese Broccoli as well as Cooked Napa Cabbage have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Cooked Chinese Broccoli vs Cooked Napa Cabbage:

• Cooked Chinese Broccoli has 1.9 times more Calcium, 1.2 times more Magnesium, 1.6 times more Potassium, 1.8 times more Selenium and 1.5 times more Zinc than Cooked Napa Cabbage.
• While Cooked Napa Cabbage contains 2.9 times more Copper, 2.4 times more Iron, 1.4 times more Manganese, 2.9 times more Sodium and 1.9 times more Water than Cooked Chinese Broccoli.
• Both Cooked Chinese Broccoli and Cooked Napa Cabbage have similar amounts of Phosphorus per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Cooked Chinese Broccoli has 2.3 times more Fat than Cooked Napa Cabbage.
• While Cooked Napa Cabbage contains 1.8 times more Protein than Cooked Chinese Broccoli.
• Both Cooked Chinese Broccoli and Cooked Napa Cabbage have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Cooked Chinese Broccoli as well as Cooked Napa Cabbage have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.