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

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Boiled Chinese Cabbage	42%	10%	48%

Macro Nutrients

	Oranges with Peel	Boiled Chinese Cabbage	Recommended Dietary Allowance
Energy	9.85% 286kcal	1.88% 54.4kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	0.75% 0.73g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.3% 0.095g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	11.6% 0.19g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70.3g	6.2% 8.07g	130g per day for Men 19-50 years
Sugars	NA	5.2% 3.76g	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	53.7% 20.4g	12% 4.54g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	12.6% 7.08g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Boiled Chinese Cabbage	Recommended Dietary Allowance
Vitamin A	6.55% 59μg	107% 962μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	12% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	12% 1.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	7.17% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	58% 0.75mg	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	34% 136μg	46.5% 186μg	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	358% 322mg	131% 118mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2.72% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	129% 154μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Boiled Chinese Cabbage	Recommended Dietary Allowance
Calcium	31.8% 318mg	42% 422mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	9.58% 0.086mg	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	59% 4.7mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	NA	28.4% 0.65mg	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	14.3% 100mg	18.8% 132mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	49.5% 1683mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	10.3% 154mg	1500mg per day for Men 19-50 years
Zinc	4.54% 0.5mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	10% 373g	11.7% 433g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Oranges with Peel has 3.1 times more Vitamin B1, 4.2 times more Vitamin B5 and 2.7 times more Vitamin C than Boiled Chinese Cabbage.
• While 1 lb of Boiled and Drained Chinese Cabbage contains 16.3 times more Vitamin A, 1.3 times more Vitamin B2, 1.8 times more Vitamin B6 and 1.4 times more Vitamin B9 than Raw Oranges with Peel .
• Both Oranges with Peel and Boiled Chinese Cabbage provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Oranges with Peel have insufficient amounts of Vitamin A
• 1 pound of Boiled Chinese Cabbage have insufficient amounts of Vitamin B5
• Both Raw Oranges with Peel as well as Boiled and Drained Chinese Cabbage have insufficient amounts of Vitamin B12 in one pound.

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

• 1 pound of Oranges with Peel has 3 times more Copper and 1.3 times more Magnesium than Boiled Chinese Cabbage.
• While 1 lb of Boiled and Drained Chinese Cabbage contains 1.3 times more Calcium, 1.3 times more Iron, 1.3 times more Phosphorus, 1.9 times more Potassium and 17 times more Sodium than Raw Oranges with Peel .
• Both Oranges with Peel and Boiled Chinese Cabbage contain similar levels of Water per one pound.
• Both Raw Oranges with Peel as well as Boiled and Drained Chinese Cabbage lack sufficient amounts of Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oranges with Peel has 5.3 times more Energy, 8.7 times more Carbohydrate and 4.5 times more Fiber than Boiled Chinese Cabbage.
• While 1 lb of Boiled and Drained Chinese Cabbage contains 2.6 times more Omega 3 than Raw Oranges with Peel .
• Both Oranges with Peel and Boiled Chinese Cabbage offer comparable quantities of Protein per one pound.
• 1 pound of Oranges with Peel provide inadequate amounts of Omega 3
• 1 pound of Boiled Chinese Cabbage provide inadequate amounts of Energy and Carbohydrate
• Both Raw Oranges with Peel as well as Boiled and Drained Chinese Cabbage provide inadequate amounts of Omega 6 in one pound.