Comparing Nutrients in 7 ounces Fresh Orange juice VS Boiled Chinese Cabbage

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Boiled Chinese Cabbage	42%	10%	48%

Macro Nutrients

	Fresh Orange juice	Boiled Chinese Cabbage	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	0.82% 24kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	0.13% 0.042g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	5.1% 0.081g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	0.36% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	2.7% 3.53g	130g per day for Men 19-50 years
Sugars	23% 16.7g	2.27% 1.65g	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	5.8% 4.2g	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	% 3.6g	NA	g per day for Men 19-50 years
Sucrose	% 8.2g	NA	g per day for Men 19-50 years
Fiber	1.04% 0.4g	5.22% 2g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	5.53% 3.1g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Boiled Chinese Cabbage	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	46.7% 421μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	5.3% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	9.6% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	5.3% 0.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.54% 0.38mg	3.14% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	25.3% 0.33mg	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	15% 59.5μg	20.3% 81.4μg	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	110% 99mg	57.3% 51.6mg	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	0.53% 0.079mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	56.2% 67.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Boiled Chinese Cabbage	Recommended Dietary Allowance
Calcium	2.2% 22mg	18.5% 185mg	1000mg per day for Men 19-50 years
Copper	9.7% 0.087mg	4.2% 0.038mg	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	4.96% 0.4mg	25.8% 2.06mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	1.2% 0.028mg	12.4% 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	4.8% 33.7mg	8.22% 57.5mg	700mg per day for Men 19-50 years
Potassium	11.7% 397mg	21.7% 736mg	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	0.13% 2mg	4.5% 67.5mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	4.74% 175g	5.12% 190g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Boiled Chinese Cabbage per 7 oz

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

Lets compare vitamin content per 7 ounces of Fresh Orange juice vs Boiled Chinese Cabbage:

• 7 ounces of Fresh Orange juice have 2.8 times more Vitamin B1, 2.4 times more Vitamin B5 and 1.9 times more Vitamin C than Boiled Chinese Cabbage.
• While 7 oz of Boiled and Drained Chinese Cabbage contain 21.2 times more Vitamin A, 2.1 times more Vitamin B2, 4.2 times more Vitamin B6, 1.4 times more Vitamin B9 and 340 times more Vitamin K than Raw Orange juice.
• Both Fresh Orange juice and Boiled Chinese Cabbage provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Fresh Orange juice have insufficient amounts of Vitamin A and Vitamin K
• 7 ounces of Boiled Chinese Cabbage have insufficient amounts of Vitamin B5
• Both Raw Orange juice as well as Boiled and Drained Chinese Cabbage have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Fresh Orange juice vs Boiled Chinese Cabbage:

• 7 ounces of Fresh Orange juice have 2.3 times more Copper than Boiled Chinese Cabbage.
• While 7 oz of Boiled and Drained Chinese Cabbage contain 8.5 times more Calcium, 5.2 times more Iron, 10.3 times more Manganese, 1.7 times more Phosphorus, 1.9 times more Potassium and 34 times more Sodium than Raw Orange juice.
• Both Fresh Orange juice and Boiled Chinese Cabbage contain similar levels of Magnesium and Water per seven ounces.
• 7 ounces of Fresh Orange juice lack sufficient amounts of Calcium and Manganese
• Both Raw Orange juice as well as Boiled and Drained Chinese Cabbage lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Fresh Orange juice have 5.8 times more Carbohydrate and 10.1 times more Sugars than Boiled Chinese Cabbage.
• While 7 oz of Boiled and Drained Chinese Cabbage contain 3.7 times more Omega 3, 5 times more Fiber and 2.2 times more Protein than Raw Orange juice.
• 7 ounces of Fresh Orange juice provide inadequate amounts of Omega 3, Fiber and Protein
• 7 ounces of Boiled Chinese Cabbage provide inadequate amounts of Carbohydrate
• Both Raw Orange juice as well as Boiled and Drained Chinese Cabbage provide inadequate amounts of Energy and Omega 6 in seven ounces.