Comparing Nutrients in 1 kilogram Boiled Chinese Cabbage VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Boiled Chinese Cabbage	42%	10%	48%
Oranges	7%	2%	91%

Macro Nutrients

	Boiled Chinese Cabbage	Oranges	Recommended Dietary Allowance
Energy	4.14% 120kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	1.65% 1.6g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.66% 0.21g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	25.6% 0.41g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	1.06% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.7% 18g	90% 118g	130g per day for Men 19-50 years
Sugars	11.4% 8.3g	129% 94g	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	26.3% 10g	63% 24g	38g per day for Men 19-50 years
Protein	28% 15.6g	16.8% 9.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Chinese Cabbage	Oranges	Recommended Dietary Allowance
Vitamin A	236% 2120μg	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.7% 0.32mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.5% 0.63mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.8% 4.3mg	17.6% 2.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.79mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	128% 1.66mg	46% 0.6mg	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	103% 410μg	75% 300μg	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	289% 260mg	591% 532mg	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	6% 0.9mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	283% 340μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Chinese Cabbage	Oranges	Recommended Dietary Allowance
Calcium	93% 930mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	50% 0.45mg	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	130% 10.4mg	12.5% 1mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	62.6% 1.44mg	11% 0.25mg	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	41.4% 290mg	20% 140mg	700mg per day for Men 19-50 years
Potassium	109% 3710mg	53.2% 1810mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	22.7% 340mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	26% 956g	23.4% 868g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Chinese Cabbage vs Oranges:

• Boiled and Drained Chinese Cabbage has 19.3 times more Vitamin A, 1.6 times more Vitamin B2, 1.5 times more Vitamin B3, 2.8 times more Vitamin B6, 1.4 times more Vitamin B9 and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 2.7 times more Vitamin B1, 3.2 times more Vitamin B5, 2 times more Vitamin C and 2 times more Vitamin E than Boiled and Drained Chinese Cabbage.
• Both Boiled and Drained Chinese Cabbage as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Chinese Cabbage vs Oranges:

• Boiled and Drained Chinese Cabbage has 2.3 times more Calcium, 10.4 times more Iron, 5.8 times more Manganese, 2.1 times more Phosphorus, 2 times more Potassium, more Sodium and 2.4 times more Zinc than Raw Oranges.
• While Raw Oranges contain 2.4 times more Copper than Boiled and Drained Chinese Cabbage.
• Both Boiled and Drained Chinese Cabbage and Raw Oranges have similar amounts of Magnesium and Water per 1 kg.
• Both Boiled and Drained Chinese Cabbage as well as Raw Oranges have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Chinese Cabbage has 5.9 times more Omega 3 and 1.7 times more Protein than Raw Oranges.
• While Raw Oranges contain 3.9 times more Energy, 6.6 times more Carbohydrate, 11.3 times more Sugars and 2.4 times more Fiber than Boiled and Drained Chinese Cabbage.
• Both Boiled and Drained Chinese Cabbage as well as Raw Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.