Nutrients in 14 ounces of Chinese Cabbage

Raw Chinese Cabbage (Brassica rapa (Chinensis Group)), also known as pak choi, bok choy.

Macros Ratio

Protein Fat Carbs

36%

11%

53%

14 oz ▼

Macro Nutrients

Chinese Cabbage

Energy51.6 kcal

1.78%

Raw Chinese Cabbage has 51.59609 kcal of Energy per 14 ounces, which is 1.78% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.79 g

0.82%

Raw Chinese Cabbage has 0.793786 g of Fat per 14 ounces, which is 0.82% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.11 g

0.33%

Raw Chinese Cabbage has 0.10716111 g of Saturated Fat per 14 ounces, which is 0.33% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.22 g

13.6%

Raw Chinese Cabbage has 0.21829115 g of Omega 3 per 14 ounces, which is 13.6% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.17 g

0.98%

Raw Chinese Cabbage has 0.16669506 g of Omega 6 per 14 ounces, which is 0.98% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Chinese Cabbage has 0 mg of Cholesterol per 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate8.65 g

6.66%

Raw Chinese Cabbage has 8.6522674 g of Carbohydrate per 14 ounces, which is 6.66% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars4.7 g

6.46%

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

Raw Chinese Cabbage has 4.6833374 g of Sugars per 14 ounces, which is 6.46% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose

≤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]

No information available

Glucose

No information available

Sucrose

No information available

Fiber3.97 g

10.4%

Raw Chinese Cabbage has 3.96893 g of Fiber per 14 ounces, which is 10.4% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein5.95 g

10.6%

Raw Chinese Cabbage has 5.953395 g of Protein per 14 ounces, which is 10.6% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Chinese Cabbage

Vitamin A885 μg

98%

RAE, retinol activity equivalents

Raw Chinese Cabbage has 885.07139 μg of Vitamin A per 14 ounces, which is 98% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.16 mg

13.2%

Thiamine

Raw Chinese Cabbage has 0.1587572 mg of Vitamin B1 per 14 ounces, which is 13.2% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.28 mg

21.4%

Riboflavin

Raw Chinese Cabbage has 0.2778251 mg of Vitamin B2 per 14 ounces, which is 21.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B32 mg

12.4%

Niacin, nicotinic acid, niacinamide

Raw Chinese Cabbage has 1.984465 mg of Vitamin B3 per 14 ounces, which is 12.4% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.35 mg

Pantothenic acid

Raw Chinese Cabbage has 0.34926584 mg of Vitamin B5 per 14 ounces, which is 7% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.77 mg

59.2%

Pyridoxine

Raw Chinese Cabbage has 0.76997242 mg of Vitamin B6 per 14 ounces, which is 59.2% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9262 μg

65.5%

Folates and Folic Acid

Raw Chinese Cabbage has 261.94938 μg of Vitamin B9 per 14 ounces, which is 65.5% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Chinese Cabbage has 0 μg of Vitamin B12 per 14 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C179 mg

198%

Ascorbic acid

Raw Chinese Cabbage has 178.60185 mg of Vitamin C per 14 ounces, which is 198% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Chinese Cabbage has 0 IU of Vitamin D per 14 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.36 mg

2.4%

Tocopherols and Tocotrienols

Raw Chinese Cabbage has 0.3572037 mg of Vitamin E per 14 ounces, which is 2.4% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K181 μg

150%

Phytomenadione or phylloquinone

Raw Chinese Cabbage has 180.586315 μg of Vitamin K per 14 ounces, which is 150% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Chinese Cabbage

Calcium417 mg

41.7%

Raw Chinese Cabbage has 416.73765 mg of Calcium per 14 ounces, which is 41.7% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.083 mg

9.26%

Raw Chinese Cabbage has 0.08334753 mg of Copper per 14 ounces, which is 9.26% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron3.18 mg

39.7%

Raw Chinese Cabbage has 3.175144 mg of Iron per 14 ounces, which is 39.7% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium75.4 mg

18%

Raw Chinese Cabbage has 75.40967 mg of Magnesium per 14 ounces, which is 18% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.63 mg

27.4%

Raw Chinese Cabbage has 0.63105987 mg of Manganese per 14 ounces, which is 27.4% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus147 mg

21%

Raw Chinese Cabbage has 146.85041 mg of Phosphorus per 14 ounces, which is 21% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1000 mg

29.4%

Raw Chinese Cabbage has 1000.17036 mg of Potassium per 14 ounces, which is 29.4% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium2 μg

3.6%

Raw Chinese Cabbage has 1.984465 μg of Selenium per 14 ounces, which is 3.6% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium258 mg

17%

Raw Chinese Cabbage has 257.98045 mg of Sodium per 14 ounces, which is 17% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.75 mg

6.86%

Raw Chinese Cabbage has 0.7540967 mg of Zinc per 14 ounces, which is 6.86% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water378 g

10.2%

Raw Chinese Cabbage has 378.3184076 g of Water per 14 ounces, which is 10.2% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 14 ounces of Raw Chinese Cabbage:

14 ounces of Chinese Cabbage has outstanding amounts of Vitamin A, Vitamin C and Vitamin K.
It is an excellent source of Vitamin B2, Vitamin B6 and Vitamin B9.
It also has a good amount of Vitamin B1 and Vitamin B3.
This vegetable has some Vitamin B5.
While 14 ounces of product has trace amounts of Vitamin E, it has no Vitamin B12 and Vitamin D.

Minerals in 14 ounces of Raw Chinese Cabbage:

14 ounces of Chinese Cabbage is an excellent source of Calcium, Iron, Manganese, Phosphorus and Potassium.
It has a good amount of Copper, Magnesium and Sodium.
It also has some Selenium and Zinc.

Macronutrients in 14 ounces of Raw Chinese Cabbage:

14 ounces of Chinese Cabbage has a good amount of Omega 3, Fiber and Protein.
It has some Carbohydrate and Sugars.
While 14 ounces of product has trace amounts of Fat and Omega 6, it has no Saturated Fat.

Compare Raw Chinese Cabbage with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 14 ounces of Chinese Cabbage

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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