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

Weight per 100 calories

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

Cooked Chinese Broccoli has 1.8 times more energy per unit of mass than Cooked Napa Cabbage, which is very low in comparison to other foods. Cooked Napa Cabbage having very low energy density.

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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

Cooked Napa Cabbage VS Cooked Chinese Broccoli Nutrients Per 100 Kcal

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

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

• 100 calories of Cooked Napa Cabbage have 2 times more Vitamin B3 than Cooked Chinese Broccoli.
• While 100 kcal of Cooked Chinese Broccoli contain 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.
• Both Cooked Napa Cabbage and Cooked Chinese Broccoli provide similar amounts of Vitamin B6 per 100 calories.
• Both Cooked Napa Cabbage as well as Cooked Chinese Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

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

• 100 calories of Cooked Napa Cabbage have 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.
• While 100 kcal of Cooked Chinese Broccoli contain 1.9 times more Calcium, 1.6 times more Potassium, 1.8 times more Selenium and 1.5 times more Zinc than Cooked Napa Cabbage.
• Both Cooked Napa Cabbage and Cooked Chinese Broccoli contain similar levels of Magnesium and Phosphorus per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Cooked Napa Cabbage have 1.8 times more Protein than Cooked Chinese Broccoli.
• While 100 kcal of Cooked Chinese Broccoli contain 2.3 times more Fat than Cooked Napa Cabbage.
• Both Cooked Napa Cabbage and Cooked Chinese Broccoli offer comparable quantities of Energy and Carbohydrate per 100 calories.