Comparing Nutrients in 5 ounces Canned Orange Juice VS Cooked Napa Cabbage

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Cooked Napa Cabbage	30%	10%	60%

Macro Nutrients

	Canned Orange Juice	Cooked Napa Cabbage	Recommended Dietary Allowance
Energy	2.3% 66.6kcal	0.59% 17kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	NA	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	NA	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.038g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.6g	2.43% 3.16g	130g per day for Men 19-50 years
Sugars	17% 12.4g	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	4.75% 3.44g	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	% 3.2g	NA	g per day for Men 19-50 years
Sucrose	% 5.75g	NA	g per day for Men 19-50 years
Fiber	1.1% 0.43g	NA	38g per day for Men 19-50 years
Protein	1.72% 0.96g	2.8% 1.56g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Cooked Napa Cabbage	Recommended Dietary Allowance
Vitamin A	1.4% 12.8μg	2.05% 18.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.6% 0.055mg	0.59% 0.007mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	2.73% 0.035mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.8% 0.28mg	4.13% 0.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.26mg	0.99% 0.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.4% 0.044mg	4.03% 0.052mg	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	8.5% 34μg	15.2% 61μg	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	47.4% 42.7mg	5.04% 4.54mg	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	1.9% 0.28mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.12% 0.14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Cooked Napa Cabbage	Recommended Dietary Allowance
Calcium	1.4% 14mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	3.46% 0.031mg	15% 0.14mg	0.9mg per day for Men 19-50 years
Fluoride	1.1% 44.4μg	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	1.77% 0.14mg	13% 1.05mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	2.7% 11.3mg	420mg per day for Men 19-50 years
Manganese	1.3% 0.03mg	12.5% 0.29mg	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	3.44% 24mg	3.85% 27mg	700mg per day for Men 19-50 years
Potassium	7.67% 261mg	3.63% 123mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	0.52% 0.057mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	3.36% 124g	3.7% 137g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Cooked Napa Cabbage per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Orange Juice versus 5 oz of Cooked Napa Cabbage to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Orange Juice vs Cooked Napa Cabbage:

• 5 ounces of Canned Orange Juice have 7.8 times more Vitamin B1, 5.1 times more Vitamin B5 and 9.4 times more Vitamin C than Cooked Napa Cabbage.
• While 5 oz of Cooked Napa Cabbage contain 2.3 times more Vitamin B3 and 1.8 times more Vitamin B9 than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Cooked Napa Cabbage provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Canned Orange Juice have insufficient amounts of Vitamin B3
• 5 ounces of Cooked Napa Cabbage have insufficient amounts of Vitamin B1 and Vitamin B5
• Both Unsweetened Canned Orange Juice as well as Cooked Napa Cabbage have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Orange Juice vs Cooked Napa Cabbage:

• 5 ounces of Canned Orange Juice have 1.3 times more Magnesium and 2.1 times more Potassium than Cooked Napa Cabbage.
• While 5 oz of Cooked Napa Cabbage contain 2.9 times more Calcium, 4.4 times more Copper, 7.4 times more Iron and 9.7 times more Manganese than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Cooked Napa Cabbage contain similar levels of Phosphorus and Water per five ounces.
• 5 ounces of Canned Orange Juice lack sufficient amounts of Calcium, Iron and Manganese
• 5 ounces of Cooked Napa Cabbage lack sufficient amounts of Magnesium
• Both Unsweetened Canned Orange Juice as well as Cooked Napa Cabbage lack sufficient amounts of Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Orange Juice have 4.9 times more Carbohydrate than Cooked Napa Cabbage.
• 5 ounces of Cooked Napa Cabbage provide inadequate amounts of Carbohydrate
• Both Unsweetened Canned Orange Juice as well as Cooked Napa Cabbage provide inadequate amounts of Energy and Protein in five ounces.