Comparing Nutrients in 1 pound Chinese Cabbage VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Chinese Cabbage	36%	11%	53%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Chinese Cabbage	Oranges with Peel	Recommended Dietary Allowance
Energy	2.03% 59kcal	9.85% 286kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	1.12% 0.19g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.6% 9.9g	54% 70.3g	130g per day for Men 19-50 years
Sugars	7.4% 5.35g	NA	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	12% 4.54g	53.7% 20.4g	38g per day for Men 19-50 years
Protein	12% 6.8g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Chinese Cabbage	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	112% 1012μg	6.55% 59μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8% 0.4mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.7% 0.88mg	32.4% 0.42mg	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	75% 299μg	34% 136μg	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	227% 204mg	358% 322mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.72% 0.41mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	172% 206μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chinese Cabbage	Oranges with Peel	Recommended Dietary Allowance
Calcium	47.6% 476mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	10.6% 0.095mg	28.7% 0.26mg	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	45.4% 3.63mg	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	20.5% 86mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	31.4% 0.72mg	NA	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	24% 168mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	33.6% 1143mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	19.7% 295mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	7.83% 0.86mg	4.54% 0.5mg	11mg per day for Men 19-50 years
Water	11.7% 432g	10% 373g	3700g per day for Men 19-50 years

Nutrient Comparison: Chinese Cabbage VS Oranges with Peel per 1 lb

Compare the macro and micronutrient content in 1 lb of Chinese Cabbage versus 1 lb of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Chinese Cabbage vs Oranges with Peel :

• 1 pound of Chinese Cabbage has 17.2 times more Vitamin A, 1.4 times more Vitamin B2, 2.1 times more Vitamin B6 and 2.2 times more Vitamin B9 than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 2.5 times more Vitamin B1, 3.8 times more Vitamin B5 and 1.6 times more Vitamin C than Raw Chinese Cabbage.
• Both Chinese Cabbage and Oranges with Peel provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Chinese Cabbage have insufficient amounts of Vitamin B5
• 1 pound of Oranges with Peel have insufficient amounts of Vitamin A
• Both Raw Chinese Cabbage as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Chinese Cabbage vs Oranges with Peel :

• 1 pound of Chinese Cabbage has 1.5 times more Calcium, 1.4 times more Magnesium, 1.7 times more Phosphorus, 1.3 times more Potassium and 32.5 times more Sodium than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 2.7 times more Copper than Raw Chinese Cabbage.
• Both Chinese Cabbage and Oranges with Peel contain similar levels of Iron and Water per one pound.
• Both Raw Chinese Cabbage as well as Raw Oranges with Peel lack sufficient amounts of Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Chinese Cabbage has 3.4 times more Omega 3 than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 4.8 times more Energy, 7.1 times more Carbohydrate and 4.5 times more Fiber than Raw Chinese Cabbage.
• Both Chinese Cabbage and Oranges with Peel offer comparable quantities of Protein per one pound.
• 1 pound of Chinese Cabbage provide inadequate amounts of Energy and Carbohydrate
• 1 pound of Oranges with Peel provide inadequate amounts of Omega 3
• Both Raw Chinese Cabbage as well as Raw Oranges with Peel provide inadequate amounts of Omega 6 in one pound.