Comparing Nutrients in 500 calories Boiled Chinese Cabbage VS Chilled Orange Juice

Weight per 500 calories

• Boiled Chinese Cabbage: 4167g
• Chilled Orange Juice: 1020g

Chilled Orange Juice from Concentrate has 4.1 times more energy per unit of mass than Boiled and Drained Chinese Cabbage, which is low in comparison to other foods. Boiled Chinese Cabbage having very low energy density.

Discover which food has more nutrients per 500 calories - Boiled Chinese Cabbage or Chilled Orange Juice?

Macros Ratio

	Protein	Fat	Carbs
Boiled Chinese Cabbage	42%	10%	48%
Chilled Orange Juice	5%	2%	93%

Macro Nutrients

	Boiled Chinese Cabbage	Chilled Orange Juice	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.87% 6.67g	1.26% 1.22g	97g per day for Men 19-50 years
Saturated Fat	2.73% 0.88g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	107% 1.7g	4.46% 0.071g	1.6g per day for Men 19-50 years
Omega 6	7.6% 1.3g	1.4% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	91% 118g	130g per day for Men 19-50 years
Sugars	47.7% 34.6g	117% 84.8g	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	31.4% 22.8g	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	% 21.2g	g per day for Men 19-50 years
Sucrose	NA	% 41g	g per day for Men 19-50 years
Fiber	110% 41.7g	8.06% 3.06g	38g per day for Men 19-50 years
Protein	116% 65g	12.4% 6.94g	56g per day for Men 19-50 years

Vitamins

	Boiled Chinese Cabbage	Chilled Orange Juice	Recommended Dietary Allowance
Vitamin A	981% 8833μg	2.27% 20.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	111% 1.33mg	39% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	202% 2.63mg	30.6% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	111% 18mg	18% 2.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66% 3.3mg	39.8% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	532% 6.9mg	59.7% 0.78mg	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	427% 1708μg	48.5% 194μg	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	1204% 1083mg	381% 343mg	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	25% 3.75mg	13.6% 2.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1181% 1417μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Chinese Cabbage	Chilled Orange Juice	Recommended Dietary Allowance
Calcium	388% 3875mg	11.2% 112mg	1000mg per day for Men 19-50 years
Copper	88% 0.79mg	47.6% 0.43mg	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	542% 43.3mg	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	109% 458mg	26.7% 112mg	420mg per day for Men 19-50 years
Manganese	261% 6mg	10.2% 0.23mg	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	173% 1208mg	24.8% 173mg	700mg per day for Men 19-50 years
Potassium	455% 15458mg	53.4% 1816mg	3400mg per day for Men 19-50 years
Selenium	30.3% 16.7μg	1.86% 1.02μg	55μg per day for Men 19-50 years
Sodium	94% 1417mg	1.36% 20.4mg	1500mg per day for Men 19-50 years
Zinc	64.4% 7.1mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	108% 3981g	24% 890g	3700g per day for Men 19-50 years

Boiled Chinese Cabbage VS Chilled Orange Juice Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Chinese Cabbage or Chilled Orange Juice?

Lets compare vitamin content per 500 calories of Boiled Chinese Cabbage vs Chilled Orange Juice:

• 500 calories of Boiled Chinese Cabbage have 432.8 times more Vitamin A, 2.8 times more Vitamin B1, 6.6 times more Vitamin B2, 6.2 times more Vitamin B3, 1.7 times more Vitamin B5, 8.9 times more Vitamin B6, 8.8 times more Vitamin B9, 3.2 times more Vitamin C, 1.8 times more Vitamin E and more Vitamin K than Chilled Orange Juice.
• 500 calories of Chilled Orange Juice have insufficient amounts of Vitamin A and Vitamin K
• Both Boiled and Drained Chinese Cabbage as well as Chilled Orange Juice from Concentrate have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Chinese Cabbage vs Chilled Orange Juice:

• 500 calories of Boiled Chinese Cabbage have 34.5 times more Calcium, 1.8 times more Copper, 32.7 times more Iron, 4.1 times more Magnesium, 25.6 times more Manganese, 7 times more Phosphorus, 8.5 times more Potassium, 16.3 times more Selenium, 69.4 times more Sodium, 9.9 times more Zinc and 4.5 times more Water than Chilled Orange Juice.
• 500 calories of Chilled Orange Juice lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Chinese Cabbage have 23.9 times more Omega 3, 13.6 times more Fiber and 9.4 times more Protein than Chilled Orange Juice.
• While 500 kcal of Chilled Orange Juice from Concentrate contain 1.6 times more Carbohydrate and 2.5 times more Sugars than Boiled and Drained Chinese Cabbage.
• Both Boiled Chinese Cabbage and Chilled Orange Juice offer comparable quantities of Energy per 500 calories.
• 500 calories of Chilled Orange Juice provide inadequate amounts of Omega 3 and Fiber
• Both Boiled and Drained Chinese Cabbage as well as Chilled Orange Juice from Concentrate provide inadequate amounts of Omega 6 in 500 calories.