Comparing Nutrients in 500 calories Chilled Orange Juice VS Chinese Cabbage

Weight per 500 calories

• Chilled Orange Juice: 1020g
• Chinese Cabbage: 3846g

Chilled Orange Juice has 3.8 times more energy per 100g than Chinese Cabbage. It has low energy density when compared to other foods. Raw Chinese Cabbage having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Chilled Orange Juice	5%	2%	93%
Chinese Cabbage	36%	11%	53%

Macro Nutrients

	Chilled Orange Juice	Chinese Cabbage	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.26% 1.22g	7.93% 7.7g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	3.25% 1.04g	32g per day for Men 19-50 years
Omega 3	4.46% 0.071g	132% 2.1g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.23g	9.5% 1.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 118g	64.5% 84g	130g per day for Men 19-50 years
Sugars	117% 84.8g	62.6% 45.4g	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	31.4% 22.8g	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	% 21.2g	NA	g per day for Men 19-50 years
Sucrose	% 41g	NA	g per day for Men 19-50 years
Fiber	8.06% 3.06g	101% 38.5g	38g per day for Men 19-50 years
Protein	12.4% 6.94g	103% 57.7g	56g per day for Men 19-50 years

Vitamins

	Chilled Orange Juice	Chinese Cabbage	Recommended Dietary Allowance
Vitamin A	2.27% 20.4μg	953% 8577μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39% 0.47mg	128% 1.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.6% 0.4mg	207% 2.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.86mg	120% 19.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.8% 2mg	67.7% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.7% 0.78mg	574% 7.46mg	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	48.5% 194μg	635% 2538μg	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	381% 343mg	1923% 1731mg	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	13.6% 2.04mg	23% 3.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1458% 1750μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chilled Orange Juice	Chinese Cabbage	Recommended Dietary Allowance
Calcium	11.2% 112mg	404% 4038mg	1000mg per day for Men 19-50 years
Copper	47.6% 0.43mg	89.7% 0.81mg	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	16.6% 1.33mg	385% 30.8mg	8mg per day for Men 19-50 years
Magnesium	26.7% 112mg	174% 731mg	420mg per day for Men 19-50 years
Manganese	10.2% 0.23mg	266% 6.1mg	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	24.8% 173mg	203% 1423mg	700mg per day for Men 19-50 years
Potassium	53.4% 1816mg	285% 9692mg	3400mg per day for Men 19-50 years
Selenium	1.86% 1.02μg	35% 19.2μg	55μg per day for Men 19-50 years
Sodium	1.36% 20.4mg	167% 2500mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	66.4% 7.3mg	11mg per day for Men 19-50 years
Water	24% 890g	99% 3666g	3700g per day for Men 19-50 years

Chilled Orange Juice VS Chinese Cabbage Nutrients Per 500 Kcal

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

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

• 500 kcal of Raw Chinese Cabbage contain 420.3 times more Vitamin A, 3.3 times more Vitamin B1, 6.8 times more Vitamin B2, 6.7 times more Vitamin B3, 1.7 times more Vitamin B5, 9.6 times more Vitamin B6, 13.1 times more Vitamin B9, 5 times more Vitamin C, 1.7 times more Vitamin E and more Vitamin K than Chilled Orange Juice from Concentrate.
• 500 calories of Chilled Orange Juice have insufficient amounts of Vitamin A and Vitamin K
• Both Chilled Orange Juice from Concentrate as well as Raw Chinese Cabbage have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 kcal of Raw Chinese Cabbage contain 36 times more Calcium, 1.9 times more Copper, 23.2 times more Iron, 6.5 times more Magnesium, 26.1 times more Manganese, 8.2 times more Phosphorus, 5.3 times more Potassium, 18.8 times more Selenium, 122.5 times more Sodium, 10.2 times more Zinc and 4.1 times more Water than Chilled Orange Juice from Concentrate.
• 500 calories of Chilled Orange Juice lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Chilled Orange Juice have 1.4 times more Carbohydrate and 1.9 times more Sugars than Chinese Cabbage.
• While 500 kcal of Raw Chinese Cabbage contain 29.6 times more Omega 3, 12.6 times more Fiber and 8.3 times more Protein than Chilled Orange Juice from Concentrate.
• Both Chilled Orange Juice and Chinese Cabbage offer comparable quantities of Energy per 500 calories.
• 500 calories of Chilled Orange Juice provide inadequate amounts of Omega 3 and Fiber
• Both Chilled Orange Juice from Concentrate as well as Raw Chinese Cabbage provide inadequate amounts of Omega 6 in 500 calories.