Nutrients in 500 calories of Boiled Chinese Cabbage

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

Weight per 500 Calories

Boiled Chinese Cabbage

4167g

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

Macros Ratio

Protein Fat Carbs

42%

10%

48%

500 kcal ▼

Macro Nutrients

Boiled Chinese Cabbage

Energy500 kcal

17.2%

Boiled and Drained Chinese Cabbage has 500 kcal of Energy per 500 calories, which is 17.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat6.67 g

6.87%

Boiled and Drained Chinese Cabbage has 6.6666666666667 g of Fat per 500 calories, which is 6.87% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.88 g

2.73%

Boiled and Drained Chinese Cabbage has 0.875 g of Saturated Fat per 500 calories, which is 2.73% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 31.7 g

107%

Boiled and Drained Chinese Cabbage has 1.7083333333333 g of Omega 3 per 500 calories, which is 107% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 61.3 g

7.6%

Boiled and Drained Chinese Cabbage has 1.2916666666667 g of Omega 6 per 500 calories, which is 7.6% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate74 g

57%

Boiled and Drained Chinese Cabbage has 74.166666666667 g of Carbohydrate per 500 calories, which is 57% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars34.6 g

47.7%

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

Boiled and Drained Chinese Cabbage has 34.583333333333 g of Sugars per 500 calories, which is 47.7% 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

Fiber41.7 g

110%

Boiled and Drained Chinese Cabbage has 41.666666666667 g of Fiber per 500 calories, which is 110% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein65 g

116%

Boiled and Drained Chinese Cabbage has 65 g of Protein per 500 calories, which is 116% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
Buy premium vegan protein powder

Vitamins

Boiled Chinese Cabbage

Vitamin A8833 μg

981%

RAE, retinol activity equivalents

Boiled and Drained Chinese Cabbage has 8833.3333333333 μg of Vitamin A per 500 calories, which is 981% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Buy Preformed Vegan Vitamin A

Vitamin B11.33 mg

111%

Thiamine

Boiled and Drained Chinese Cabbage has 1.3333333333333 mg of Vitamin B1 per 500 calories, which is 111% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Buy Vegan Vitamin B1

Vitamin B22.63 mg

202%

Riboflavin

Boiled and Drained Chinese Cabbage has 2.625 mg of Vitamin B2 per 500 calories, which is 202% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Buy Vegan Vitamin B2

Vitamin B318 mg

111%

Niacin, nicotinic acid, niacinamide

Boiled and Drained Chinese Cabbage has 17.833333333333 mg of Vitamin B3 per 500 calories, which is 111% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B3

Vitamin B53.3 mg

66%

Pantothenic acid

Boiled and Drained Chinese Cabbage has 3.2916666666667 mg of Vitamin B5 per 500 calories, which is 66% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B5

Vitamin B66.9 mg

532%

Pyridoxine

Boiled and Drained Chinese Cabbage has 6.9166666666667 mg of Vitamin B6 per 500 calories, which is 532% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B91708 μg

427%

Folates and Folic Acid

Boiled and Drained Chinese Cabbage has 1708.3333333333 μg of Vitamin B9 per 500 calories, which is 427% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
Buy Vegan Vitamin B12

Vitamin C1083 mg

1204%

Ascorbic acid

Boiled and Drained Chinese Cabbage has 1083.3333333333 mg of Vitamin C per 500 calories, which is 1204% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
Buy Vegan Vitamin D

Vitamin E3.75 mg

25%

Tocopherols and Tocotrienols

Boiled and Drained Chinese Cabbage has 3.75 mg of Vitamin E per 500 calories, which is 25% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K1417 μg

1181%

Phytomenadione or phylloquinone

Boiled and Drained Chinese Cabbage has 1416.6666666667 μg of Vitamin K per 500 calories, which is 1181% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Boiled Chinese Cabbage

Calcium3875 mg

388%

Boiled and Drained Chinese Cabbage has 3875 mg of Calcium per 500 calories, which is 388% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.79 mg

88%

Boiled and Drained Chinese Cabbage has 0.79166666666667 mg of Copper per 500 calories, which is 88% 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

Iron43.3 mg

542%

Boiled and Drained Chinese Cabbage has 43.333333333333 mg of Iron per 500 calories, which is 542% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium458 mg

109%

Boiled and Drained Chinese Cabbage has 458.33333333333 mg of Magnesium per 500 calories, which is 109% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese6 mg

261%

Boiled and Drained Chinese Cabbage has 6 mg of Manganese per 500 calories, which is 261% 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

Phosphorus1208 mg

173%

Boiled and Drained Chinese Cabbage has 1208.3333333333 mg of Phosphorus per 500 calories, which is 173% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium15458 mg

455%

Boiled and Drained Chinese Cabbage has 15458.333333333 mg of Potassium per 500 calories, which is 455% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium16.7 μg

30.3%

Boiled and Drained Chinese Cabbage has 16.666666666667 μg of Selenium per 500 calories, which is 30.3% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium1417 mg

94%

Boiled and Drained Chinese Cabbage has 1416.6666666667 mg of Sodium per 500 calories, which is 94% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc7.1 mg

64.4%

Boiled and Drained Chinese Cabbage has 7.0833333333333 mg of Zinc per 500 calories, which is 64.4% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water3981 g

108%

Boiled and Drained Chinese Cabbage has 3981.25 g of Water per 500 calories, which is 108% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Boiled and Drained Chinese Cabbage:

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

Minerals in 500 calories of Boiled and Drained Chinese Cabbage:

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

Macronutrients in 500 calories of Boiled and Drained Chinese Cabbage:

500 calories of Boiled Chinese Cabbage has outstanding amounts of Omega 3, Fiber and Protein.
It is an excellent source of Carbohydrate and Sugars.
It also has a good amount of Omega 6.
This vegetable has some Fat and 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 500 calories of Boiled Chinese Cabbage

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Boiled and Drained Chinese Cabbage with: