Comparing Nutrients in 7 ounces Fresh Orange juice VS Chinese Cabbage

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Chinese Cabbage	36%	11%	53%

Macro Nutrients

	Fresh Orange juice	Chinese Cabbage	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	0.89% 25.8kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	0.17% 0.054g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	6.82% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	0.49% 0.083g	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	3.33% 4.33g	130g per day for Men 19-50 years
Sugars	23% 16.7g	3.23% 2.34g	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	5.3% 2.98g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Chinese Cabbage	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	49% 443μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.54% 0.38mg	3.5% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	29.6% 0.38mg	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	32.7% 131μg	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	99% 89.3mg	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	75.2% 90μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Chinese Cabbage	Recommended Dietary Allowance
Calcium	2.2% 22mg	21% 208mg	1000mg per day for Men 19-50 years
Copper	9.7% 0.087mg	4.63% 0.042mg	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	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	8.98% 37.7mg	420mg per day for Men 19-50 years
Manganese	1.2% 0.028mg	13.7% 0.32mg	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	10.5% 73.4mg	700mg per day for Men 19-50 years
Potassium	11.7% 397mg	14.7% 500mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	8.6% 129mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	3.43% 0.38mg	11mg per day for Men 19-50 years
Water	4.74% 175g	5.1% 189g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Fresh Orange juice versus 7 oz of 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 Chinese Cabbage:

• 7 ounces of Fresh Orange juice have 2.3 times more Vitamin B1 and 2.2 times more Vitamin B5 than Chinese Cabbage.
• While 7 oz of Raw Chinese Cabbage contain 22.3 times more Vitamin A, 2.3 times more Vitamin B2, 4.9 times more Vitamin B6, 2.2 times more Vitamin B9 and 455 times more Vitamin K than Raw Orange juice.
• Both Fresh Orange juice and Chinese Cabbage provide similar amounts of Vitamin B3 and Vitamin C per seven ounces.
• 7 ounces of Fresh Orange juice have insufficient amounts of Vitamin A and Vitamin K
• 7 ounces of Chinese Cabbage have insufficient amounts of Vitamin B5
• Both Raw Orange juice as well as Raw 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 Chinese Cabbage:

• 7 ounces of Fresh Orange juice have 2.1 times more Copper than Chinese Cabbage.
• While 7 oz of Raw Chinese Cabbage contain 9.5 times more Calcium, 4 times more Iron, 1.7 times more Magnesium, 11.4 times more Manganese, 2.2 times more Phosphorus, 1.3 times more Potassium and 65 times more Sodium than Raw Orange juice.
• Both Fresh Orange juice and Chinese Cabbage contain similar levels of Water per seven ounces.
• 7 ounces of Fresh Orange juice lack sufficient amounts of Calcium and Manganese
• Both Raw Orange juice as well as Raw 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 4.8 times more Carbohydrate and 7.1 times more Sugars than Chinese Cabbage.
• While 7 oz of Raw Chinese Cabbage contain 5 times more Omega 3, 5 times more Fiber and 2.1 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 Chinese Cabbage provide inadequate amounts of Carbohydrate
• Both Raw Orange juice as well as Raw Chinese Cabbage provide inadequate amounts of Energy and Omega 6 in seven ounces.