Comparing Nutrients in 7 ounces Canned Orange Juice VS Boiled Napa Cabbage

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Boiled Napa Cabbage	35%	9%	56%

Macro Nutrients

	Canned Orange Juice	Boiled Napa Cabbage	Recommended Dietary Allowance
Energy	3.2% 93kcal	0.96% 27.8kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	5.95% 0.095g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	0.15% 0.026g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	3.68% 4.8g	130g per day for Men 19-50 years
Sugars	24% 17.4g	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	6.65% 4.82g	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	% 4.5g	NA	g per day for Men 19-50 years
Sucrose	% 8.06g	NA	g per day for Men 19-50 years
Fiber	1.57% 0.6g	8.88% 3.37g	38g per day for Men 19-50 years
Protein	2.4% 1.35g	5.3% 2.98g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Boiled Napa Cabbage	Recommended Dietary Allowance
Vitamin A	2% 18μg	10.6% 95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.45% 0.077mg	7.28% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.2% 0.042mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.14% 0.36mg	3.18% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.73% 0.062mg	27% 0.35mg	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% 47.6μg	26.3% 105μg	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	66.4% 59.7mg	35% 31.4mg	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	2.65% 0.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Boiled Napa Cabbage	Recommended Dietary Allowance
Calcium	2% 20mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	4.85% 0.044mg	6.4% 0.058mg	0.9mg per day for Men 19-50 years
Fluoride	1.55% 62μg	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	2.5% 0.2mg	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.042mg	13.2% 0.3mg	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	4.8% 33.7mg	11% 77.4mg	700mg per day for Men 19-50 years
Potassium	10.7% 365mg	13% 447mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	0.72% 0.079mg	3.25% 0.36mg	11mg per day for Men 19-50 years
Water	4.7% 174g	5.1% 189g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Boiled Napa Cabbage per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Orange Juice versus 7 oz of Boiled Napa Cabbage to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Orange Juice vs Boiled Napa Cabbage:

• 7 ounces of Canned Orange Juice have 2.3 times more Vitamin B5 and 1.9 times more Vitamin C than Boiled Napa Cabbage.
• While 7 oz of Boiled and Drained Chinese Napa Cabbage contain 5.3 times more Vitamin A, 2.1 times more Vitamin B2, 2.5 times more Vitamin B3, 5.7 times more Vitamin B6 and 2.2 times more Vitamin B9 than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Boiled Napa Cabbage provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Canned Orange Juice have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin B3
• 7 ounces of Boiled Napa Cabbage have insufficient amounts of Vitamin B5
• Both Unsweetened Canned Orange Juice as well as Boiled and Drained Chinese Napa Cabbage have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Orange Juice vs Boiled Napa Cabbage:

• 7 oz of Boiled and Drained Chinese Napa Cabbage contain 3.2 times more Calcium, 1.3 times more Copper, 3 times more Iron, 7.3 times more Manganese and 2.3 times more Phosphorus than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Boiled Napa Cabbage contain similar levels of Magnesium, Potassium and Water per seven ounces.
• 7 ounces of Canned Orange Juice lack sufficient amounts of Calcium, Iron and Manganese
• Both Unsweetened Canned Orange Juice as well as Boiled and Drained Chinese Napa Cabbage lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Orange Juice have 4.6 times more Carbohydrate than Boiled Napa Cabbage.
• While 7 oz of Boiled and Drained Chinese Napa Cabbage contain 6.9 times more Omega 3, 5.7 times more Fiber and 2.2 times more Protein than Unsweetened Canned Orange Juice.
• 7 ounces of Canned Orange Juice provide inadequate amounts of Omega 3, Fiber and Protein
• 7 ounces of Boiled Napa Cabbage provide inadequate amounts of Carbohydrate
• Both Unsweetened Canned Orange Juice as well as Boiled and Drained Chinese Napa Cabbage provide inadequate amounts of Energy and Omega 6 in seven ounces.