Comparing Nutrients in 5 ounces Navel Oranges VS Kimchi

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Kimchi	24%	24%	52%

Macro Nutrients

	Navel Oranges	Kimchi	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	0.73% 21.3kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	0.3% 0.095g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	0.87% 0.15g	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	2.6% 3.4g	130g per day for Men 19-50 years
Sugars	16.6% 12g	2.07% 1.5g	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	5.97% 2.27g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	2.8% 1.56g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Kimchi	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	0.79% 7.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.03% 0.096mg	1.2% 0.014mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.77% 0.6mg	9.75% 1.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	23.2% 0.3mg	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	18.4% 73.7μg	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	0% 0mg	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	1.04% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	51.5% 62μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Kimchi	Recommended Dietary Allowance
Calcium	6.1% 61mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	3.78% 0.034mg	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	44.3% 3.54mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.041mg	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	4.66% 32.6mg	4.86% 34mg	700mg per day for Men 19-50 years
Potassium	6.92% 235mg	6.3% 214mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	47% 706mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	2.83% 0.31mg	11mg per day for Men 19-50 years
Water	3.3% 122g	3.6% 134g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Kimchi per 5 oz

Compare the macro and micronutrient content in 5 oz of Navel Oranges versus 5 oz of Kimchi to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Navel Oranges vs Kimchi:

• 5 ounces of Navel Oranges have 6.8 times more Vitamin B1 and more Vitamin C than Kimchi.
• While 5 oz of Cabbage Kimchi contain 4.1 times more Vitamin B2, 2.6 times more Vitamin B3, 2.7 times more Vitamin B6, 1.5 times more Vitamin B9 and more Vitamin K than Raw Navel Oranges.
• 5 ounces of Navel Oranges have insufficient amounts of Vitamin K
• 5 ounces of Kimchi have insufficient amounts of Vitamin B1 and Vitamin C
• Both Raw Navel Oranges as well as Cabbage Kimchi have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Navel Oranges vs Kimchi:

• 5 ounces of Navel Oranges have 1.3 times more Calcium and 1.6 times more Copper than Kimchi.
• While 5 oz of Cabbage Kimchi contain 19.2 times more Iron, 1.3 times more Magnesium, 498 times more Sodium and 2.8 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Kimchi contain similar levels of Phosphorus, Potassium and Water per five ounces.
• 5 ounces of Navel Oranges lack sufficient amounts of Iron and Zinc
• Both Raw Navel Oranges as well as Cabbage Kimchi lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Navel Oranges have 5.2 times more Carbohydrate, 8 times more Sugars and 1.4 times more Fiber than Kimchi.
• While 5 oz of Cabbage Kimchi contain 15.2 times more Omega 3 than Raw Navel Oranges.
• 5 ounces of Navel Oranges provide inadequate amounts of Omega 3
• 5 ounces of Kimchi provide inadequate amounts of Carbohydrate
• Both Raw Navel Oranges as well as Cabbage Kimchi provide inadequate amounts of Energy, Omega 6 and Protein in five ounces.