Comparing Nutrients in 7 ounces Florida Oranges VS Boiled Chinese Cabbage with Salt

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Boiled Chinese Cabbage with Salt	42%	10%	48%

Macro Nutrients

	Florida Oranges	Boiled Chinese Cabbage with Salt	Recommended Dietary Allowance
Energy	3.15% 91kcal	0.82% 24kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	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	0.36% 0.062g	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	17.6% 23g	2.7% 3.53g	130g per day for Men 19-50 years
Sugars	25% 18g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	12.5% 4.76g	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

	Florida Oranges	Boiled Chinese Cabbage with Salt	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	46.7% 421μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	5.3% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	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	9.92% 0.5mg	3.14% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.8% 0.1mg	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	8.43% 33.7μg	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	99% 89.3mg	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	2.4% 0.36mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	56.2% 67.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Boiled Chinese Cabbage with Salt	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	18.5% 185mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	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	2.23% 0.18mg	25.8% 2.06mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	2.07% 0.048mg	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	3.4% 24mg	8.22% 57.5mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	21.7% 736mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	35.7% 536mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	4.67% 173g	5.12% 190g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Boiled Chinese Cabbage with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Florida Oranges versus 7 oz of Boiled Chinese Cabbage with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Florida Oranges vs Boiled Chinese Cabbage with Salt:

• 7 ounces of Florida Oranges have 3.1 times more Vitamin B1, 3.2 times more Vitamin B5 and 1.7 times more Vitamin C than Boiled Chinese Cabbage with Salt.
• While 7 oz of Boiled and Drained Chinese Cabbage with Salt contain 19.3 times more Vitamin A, 1.6 times more Vitamin B2, 3.3 times more Vitamin B6, 2.4 times more Vitamin B9 and more Vitamin K than Raw Florida Oranges.
• Both Florida Oranges and Boiled Chinese Cabbage with Salt provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Florida Oranges have insufficient amounts of Vitamin A and Vitamin K
• 7 ounces of Boiled Chinese Cabbage with Salt have insufficient amounts of Vitamin B5
• Both Raw Florida Oranges as well as Boiled and Drained Chinese Cabbage with Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Florida Oranges vs Boiled Chinese Cabbage with Salt:

• 7 ounces of Florida Oranges have 2.1 times more Copper than Boiled Chinese Cabbage with Salt.
• While 7 oz of Boiled and Drained Chinese Cabbage with Salt contain 2.2 times more Calcium, 11.6 times more Iron, 6 times more Manganese, 2.4 times more Phosphorus, 2.2 times more Potassium and more Sodium than Raw Florida Oranges.
• Both Florida Oranges and Boiled Chinese Cabbage with Salt contain similar levels of Magnesium and Water per seven ounces.
• 7 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese and Phosphorus
• Both Raw Florida Oranges as well as Boiled and Drained Chinese Cabbage with Salt lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Florida Oranges have 6.5 times more Carbohydrate, 11 times more Sugars and 2.4 times more Fiber than Boiled Chinese Cabbage with Salt.
• While 7 oz of Boiled and Drained Chinese Cabbage with Salt contain 3.7 times more Omega 3 and 2.2 times more Protein than Raw Florida Oranges.
• 7 ounces of Florida Oranges provide inadequate amounts of Omega 3 and Protein
• 7 ounces of Boiled Chinese Cabbage with Salt provide inadequate amounts of Carbohydrate
• Both Raw Florida Oranges as well as Boiled and Drained Chinese Cabbage with Salt provide inadequate amounts of Energy and Omega 6 in seven ounces.