Comparing Nutrients in 1 pound Boiled Napa Cabbage VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Boiled Napa Cabbage	35%	9%	56%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Boiled Napa Cabbage	Oranges with Peel	Recommended Dietary Allowance
Energy	2.2% 63.5kcal	9.85% 286kcal	2900kcal per day for Men 19-50 years
Fat	0.79% 0.77g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	13.6% 0.22g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	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	8.4% 11g	54% 70.3g	130g per day for Men 19-50 years
Sugars	NA	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	20.3% 7.7g	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

	Boiled Napa Cabbage	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	24% 218μg	6.55% 59μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.6% 0.2mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	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	7.26% 0.36mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.8% 0.8mg	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	60% 240μg	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	79.6% 71.7mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Napa Cabbage	Oranges with Peel	Recommended Dietary Allowance
Calcium	14.5% 145mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	14.6% 0.13mg	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	17% 1.36mg	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	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	25.3% 177mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	30% 1021mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	7.42% 0.82mg	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: Boiled Napa Cabbage VS Oranges with Peel per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Napa 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 Boiled Napa Cabbage vs Oranges with Peel :

• 1 pound of Boiled Napa Cabbage has 3.7 times more Vitamin A, 1.9 times more Vitamin B6 and 1.8 times more Vitamin B9 than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 2.3 times more Vitamin B1, 4.1 times more Vitamin B5 and 4.5 times more Vitamin C than Boiled and Drained Chinese Napa Cabbage.
• Both Boiled Napa Cabbage and Oranges with Peel provide similar amounts of Vitamin B2 and Vitamin B3 per one pound.
• 1 pound of Boiled Napa Cabbage have insufficient amounts of Vitamin B5
• 1 pound of Oranges with Peel have insufficient amounts of Vitamin A
• Both Boiled and Drained Chinese Napa Cabbage as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in one pound.

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

• 1 pound of Boiled Napa Cabbage has 1.8 times more Phosphorus than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 2.2 times more Calcium, 2 times more Copper, 2.7 times more Iron and 1.4 times more Magnesium than Boiled and Drained Chinese Napa Cabbage.
• Both Boiled Napa Cabbage and Oranges with Peel contain similar levels of Potassium and Water per one pound.
• Both Boiled and Drained Chinese Napa 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 Boiled Napa Cabbage has 3 times more Omega 3 than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 4.5 times more Energy, 6.4 times more Carbohydrate and 2.6 times more Fiber than Boiled and Drained Chinese Napa Cabbage.
• Both Boiled Napa Cabbage and Oranges with Peel offer comparable quantities of Protein per one pound.
• 1 pound of Boiled Napa Cabbage provide inadequate amounts of Energy and Carbohydrate
• 1 pound of Oranges with Peel provide inadequate amounts of Omega 3
• Both Boiled and Drained Chinese Napa Cabbage as well as Raw Oranges with Peel provide inadequate amounts of Omega 6 in one pound.