Comparing Nutrients in 5 ounces Navel Oranges VS Boiled Chinese Cabbage

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Boiled Chinese Cabbage	42%	10%	48%

Macro Nutrients

	Navel Oranges	Boiled Chinese Cabbage	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	0.59% 17kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.23% 0.23g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	0.093% 0.03g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	3.63% 0.058g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.7% 17.8g	1.94% 2.52g	130g per day for Men 19-50 years
Sugars	16.6% 12g	1.62% 1.18g	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	4.4% 3.2g	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	% 2.8g	NA	g per day for Men 19-50 years
Sucrose	% 6.07g	NA	g per day for Men 19-50 years
Fiber	8.2% 3.1g	3.73% 1.4g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	3.95% 2.2g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Boiled Chinese Cabbage	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	33.4% 301μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.03% 0.096mg	3.78% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	6.87% 0.089mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.77% 0.6mg	3.8% 0.61mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	2.24% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	18% 0.24mg	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	12% 48μg	14.5% 58μg	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	93% 83.8mg	41% 37mg	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	1.4% 0.21mg	0.85% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	40% 48μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Boiled Chinese Cabbage	Recommended Dietary Allowance
Calcium	6.1% 61mg	13% 132mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	3% 0.027mg	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	2.3% 0.18mg	18.4% 1.47mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.041mg	8.87% 0.2mg	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	4.66% 32.6mg	5.87% 41mg	700mg per day for Men 19-50 years
Potassium	6.92% 235mg	15.5% 526mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	3.2% 48mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	3.3% 122g	3.66% 135g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Navel Oranges vs Boiled Chinese Cabbage:

• Raw Navel Oranges have 2.1 times more Vitamin B1, 3.3 times more Vitamin B5, 2.3 times more Vitamin C and 1.7 times more Vitamin E than Boiled and Drained Chinese Cabbage.
• While Boiled and Drained Chinese Cabbage contains 17.7 times more Vitamin A, 2.1 times more Vitamin B6 and more Vitamin K than Raw Navel Oranges.
• Both Raw Navel Oranges and Boiled and Drained Chinese Cabbage have similar amounts of Vitamin B2, Vitamin B3 and Vitamin B9 per 5 oz.
• Both Raw Navel Oranges as well as Boiled and Drained Chinese Cabbage have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Navel Oranges vs Boiled Chinese Cabbage:

• Raw Navel Oranges have 2.1 times more Copper than Boiled and Drained Chinese Cabbage.
• While Boiled and Drained Chinese Cabbage contains 2.2 times more Calcium, 8 times more Iron, 5 times more Manganese, 1.3 times more Phosphorus, 2.2 times more Potassium, 34 times more Sodium and 2.1 times more Zinc than Raw Navel Oranges.
• Both Raw Navel Oranges and Boiled and Drained Chinese Cabbage have similar amounts of Magnesium and Water per 5 oz.
• Both Raw Navel Oranges as well as Boiled and Drained Chinese Cabbage have insufficient amounts of Selenium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Navel Oranges have 4.1 times more Energy, 7 times more Carbohydrate, 10.2 times more Sugars and 2.2 times more Fiber than Boiled and Drained Chinese Cabbage.
• While Boiled and Drained Chinese Cabbage contains 4.6 times more Omega 3 and 1.7 times more Protein than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Boiled and Drained Chinese Cabbage have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.