Comparing Nutrients in 7 ounces Boiled Chinese Cabbage VS Navel Oranges

Macros Ratio

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

Macro Nutrients

	Boiled Chinese Cabbage	Navel Oranges	Recommended Dietary Allowance
Energy	0.82% 24kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.042g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	5.1% 0.081g	1.1% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	0.27% 0.046g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.7% 3.53g	19% 25g	130g per day for Men 19-50 years
Sugars	2.27% 1.65g	23.3% 17g	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	6.16% 4.47g	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	% 3.9g	g per day for Men 19-50 years
Sucrose	NA	% 8.5g	g per day for Men 19-50 years
Fiber	5.22% 2g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	5.53% 3.1g	3.22% 1.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Chinese Cabbage	Navel Oranges	Recommended Dietary Allowance
Vitamin A	46.7% 421μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.3% 0.064mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.6% 0.13mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.3% 0.85mg	5.27% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.14% 0.16mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.3% 0.33mg	12% 0.16mg	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	20.3% 81.4μg	17% 67.5μg	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	57.3% 51.6mg	130% 117mg	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	1.2% 0.18mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	56.2% 67.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Chinese Cabbage	Navel Oranges	Recommended Dietary Allowance
Calcium	18.5% 185mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	4.2% 0.038mg	8.6% 0.077mg	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	25.8% 2.06mg	3.22% 0.26mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	12.4% 0.29mg	2.5% 0.058mg	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	8.22% 57.5mg	6.52% 45.6mg	700mg per day for Men 19-50 years
Potassium	21.7% 736mg	9.7% 329mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	4.5% 67.5mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	5.12% 190g	4.6% 171g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Chinese Cabbage vs Navel Oranges:

• Boiled and Drained Chinese Cabbage has 17.7 times more Vitamin A, 1.2 times more Vitamin B2, 2.1 times more Vitamin B6, 1.2 times more Vitamin B9 and more Vitamin K than Raw Navel Oranges.
• While Raw Navel Oranges contain 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.
• Both Boiled and Drained Chinese Cabbage and Raw Navel Oranges have similar amounts of Vitamin B3 per 7 oz.
• Both Boiled and Drained Chinese Cabbage as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled Chinese Cabbage vs Navel Oranges:

• Boiled and Drained Chinese Cabbage has 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.
• While Raw Navel Oranges contain 2.1 times more Copper than Boiled and Drained Chinese Cabbage.
• Both Boiled and Drained Chinese Cabbage and Raw Navel Oranges have similar amounts of Magnesium and Water per 7 oz.
• Both Boiled and Drained Chinese Cabbage as well as Raw Navel Oranges have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled and Drained Chinese Cabbage has 4.6 times more Omega 3 and 1.7 times more Protein than Raw Navel Oranges.
• While Raw Navel Oranges contain 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.
• Both Boiled and Drained Chinese Cabbage as well as Raw Navel Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.