Comparing Nutrients in 5 ounces 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	0.64% 18.4kcal	3.08% 89.3kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.038g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	4.87% 0.078g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	0.37% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.38% 3.1g	17% 22g	130g per day for Men 19-50 years
Sugars	2.3% 1.67g	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	3.73% 1.4g	16.8% 6.38g	38g per day for Men 19-50 years
Protein	3.8% 2.13g	3.3% 1.84g	56g per day for Men 19-50 years

Vitamins

	Chinese Cabbage	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	35% 316μg	2.05% 18.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.72% 0.057mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.43% 0.71mg	4.43% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.5% 0.12mg	9.36% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	10% 0.13mg	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	23.4% 94μg	10.6% 42.5μg	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	71% 63.8mg	112% 101mg	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	0.85% 0.13mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	53.7% 64.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chinese Cabbage	Oranges with Peel	Recommended Dietary Allowance
Calcium	15% 149mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	3.3% 0.03mg	8.98% 0.081mg	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	14% 1.13mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	6.4% 27mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	9.8% 0.23mg	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	7.5% 52.4mg	4.45% 31mg	700mg per day for Men 19-50 years
Potassium	10.5% 357mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	6.14% 92mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	2.45% 0.27mg	1.4% 0.16mg	11mg per day for Men 19-50 years
Water	3.65% 135g	3.15% 117g	3700g per day for Men 19-50 years

Nutrient Comparison: Chinese Cabbage VS Oranges with Peel per 5 oz

Compare the macro and micronutrient content in 5 oz of Chinese Cabbage versus 5 oz of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Chinese Cabbage vs Oranges with Peel :

• 5 ounces of Chinese Cabbage have 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 5 oz of Raw Oranges with Peel contain 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 five ounces.
• 5 ounces of Chinese Cabbage have insufficient amounts of Vitamin B5
• 5 ounces 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 five ounces.

Comparing minerals per 5 ounces for Chinese Cabbage vs Oranges with Peel :

• 5 ounces of Chinese Cabbage have 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 5 oz of Raw Oranges with Peel contain 2.7 times more Copper than Raw Chinese Cabbage.
• Both Chinese Cabbage and Oranges with Peel contain similar levels of Iron and Water per five ounces.
• Both Raw Chinese Cabbage as well as Raw Oranges with Peel lack sufficient amounts of Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Chinese Cabbage have 3.4 times more Omega 3 than Oranges with Peel .
• While 5 oz of Raw Oranges with Peel contain 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 five ounces.
• 5 ounces of Chinese Cabbage provide inadequate amounts of Energy and Carbohydrate
• 5 ounces 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 five ounces.