Nutrients in 300 calories of Boiled Chinese Cabbage

Boiled and Drained Chinese Cabbage, also known as bok choy, pak choi.

Weight per 300 Calories

Boiled Chinese Cabbage

2500g

Boiled and Drained Chinese Cabbage has very low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

42%

10%

48%

300 kcal ▼

Macro Nutrients

Boiled Chinese Cabbage

Energy300 kcal

10.3%

Boiled and Drained Chinese Cabbage has 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat4 g

4.12%

Boiled and Drained Chinese Cabbage has 4 g of Fat per 300 calories, which is 4.12% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.53 g

1.64%

Boiled and Drained Chinese Cabbage has 0.525 g of Saturated Fat per 300 calories, which is 1.64% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 31.03 g

64%

Boiled and Drained Chinese Cabbage has 1.025 g of Omega 3 per 300 calories, which is 64% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.78 g

4.56%

Boiled and Drained Chinese Cabbage has 0.775 g of Omega 6 per 300 calories, which is 4.56% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Boiled and Drained Chinese Cabbage has 0 mg of Cholesterol per 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate44.5 g

34.2%

Boiled and Drained Chinese Cabbage has 44.5 g of Carbohydrate per 300 calories, which is 34.2% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars20.8 g

28.6%

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

Boiled and Drained Chinese Cabbage has 20.75 g of Sugars per 300 calories, which is 28.6% 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

Fiber25 g

65.8%

Boiled and Drained Chinese Cabbage has 25 g of Fiber per 300 calories, which is 65.8% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein39 g

69.6%

Boiled and Drained Chinese Cabbage has 39 g of Protein per 300 calories, which is 69.6% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Boiled Chinese Cabbage

Vitamin A5300 μg

589%

RAE, retinol activity equivalents

Boiled and Drained Chinese Cabbage has 5300 μg of Vitamin A per 300 calories, which is 589% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.8 mg

66.7%

Thiamine

Boiled and Drained Chinese Cabbage has 0.8 mg of Vitamin B1 per 300 calories, which is 66.7% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B21.58 mg

121%

Riboflavin

Boiled and Drained Chinese Cabbage has 1.575 mg of Vitamin B2 per 300 calories, which is 121% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B310.7 mg

67%

Niacin, nicotinic acid, niacinamide

Boiled and Drained Chinese Cabbage has 10.7 mg of Vitamin B3 per 300 calories, which is 67% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.98 mg

39.5%

Pantothenic acid

Boiled and Drained Chinese Cabbage has 1.975 mg of Vitamin B5 per 300 calories, which is 39.5% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B64.15 mg

319%

Pyridoxine

Boiled and Drained Chinese Cabbage has 4.15 mg of Vitamin B6 per 300 calories, which is 319% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B91025 μg

256%

Folates and Folic Acid

Boiled and Drained Chinese Cabbage has 1025 μg of Vitamin B9 per 300 calories, which is 256% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Boiled and Drained Chinese Cabbage has 0 μg of Vitamin B12 per 300 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C650 mg

722%

Ascorbic acid

Boiled and Drained Chinese Cabbage has 650 mg of Vitamin C per 300 calories, which is 722% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Boiled and Drained Chinese Cabbage has 0 IU of Vitamin D per 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E2.25 mg

15%

Tocopherols and Tocotrienols

Boiled and Drained Chinese Cabbage has 2.25 mg of Vitamin E per 300 calories, which is 15% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K850 μg

708%

Phytomenadione or phylloquinone

Boiled and Drained Chinese Cabbage has 850 μg of Vitamin K per 300 calories, which is 708% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Boiled Chinese Cabbage

Calcium2325 mg

233%

Boiled and Drained Chinese Cabbage has 2325 mg of Calcium per 300 calories, which is 233% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.48 mg

52.8%

Boiled and Drained Chinese Cabbage has 0.475 mg of Copper per 300 calories, which is 52.8% 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

Iron26 mg

325%

Boiled and Drained Chinese Cabbage has 26 mg of Iron per 300 calories, which is 325% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium275 mg

65.5%

Boiled and Drained Chinese Cabbage has 275 mg of Magnesium per 300 calories, which is 65.5% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese3.6 mg

157%

Boiled and Drained Chinese Cabbage has 3.6 mg of Manganese per 300 calories, which is 157% 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

Phosphorus725 mg

104%

Boiled and Drained Chinese Cabbage has 725 mg of Phosphorus per 300 calories, which is 104% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium9275 mg

273%

Boiled and Drained Chinese Cabbage has 9275 mg of Potassium per 300 calories, which is 273% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium10 μg

18%

Boiled and Drained Chinese Cabbage has 10 μg of Selenium per 300 calories, which is 18% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium850 mg

56.7%

Boiled and Drained Chinese Cabbage has 850 mg of Sodium per 300 calories, which is 56.7% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc4.25 mg

38.6%

Boiled and Drained Chinese Cabbage has 4.25 mg of Zinc per 300 calories, which is 38.6% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water2389 g

64.6%

Boiled and Drained Chinese Cabbage has 2388.75 g of Water per 300 calories, which is 64.6% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Boiled and Drained Chinese Cabbage:

300 calories of Boiled Chinese Cabbage has outstanding amounts of Vitamin A, Vitamin B2, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K.
It is an excellent source of Vitamin B1, Vitamin B3 and Vitamin B5.
It also has a good amount of Vitamin E.
It has no Vitamin B12 and Vitamin D.

Minerals in 300 calories of Boiled and Drained Chinese Cabbage:

300 calories of Boiled Chinese Cabbage has outstanding amounts of Calcium, Iron, Manganese, Phosphorus and Potassium.
It is an excellent source of Copper, Magnesium, Sodium and Zinc.
It also has a good amount of Selenium.

Macronutrients in 300 calories of Boiled and Drained Chinese Cabbage:

300 calories of Boiled Chinese Cabbage is an excellent source of Omega 3, Carbohydrate, Sugars, Fiber and Protein.
It has some Fat and Omega 6.
The product has trace amounts of Saturated Fat.

Compare Boiled and Drained Chinese Cabbage with:

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

Food Info

Nutrients in 300 calories of Boiled Chinese Cabbage

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Boiled and Drained Chinese Cabbage with: