Comparing Nutrients in 7 ounces Florida Oranges VS Boiled Chinese Cabbage

Macros Ratio

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

Macro Nutrients

	Florida Oranges	Boiled Chinese Cabbage	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	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	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	4.5% 67.5mg	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

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

• Raw Florida Oranges have 3.1 times more Vitamin B1, 3.2 times more Vitamin B5, 1.7 times more Vitamin C and 2 times more Vitamin E than Boiled and Drained Chinese Cabbage.
• While Boiled and Drained Chinese Cabbage contains 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 Raw Florida Oranges and Boiled and Drained Chinese Cabbage have similar amounts of Vitamin B3 per 7 oz.
• Both Raw Florida Oranges as well as Boiled and Drained Chinese Cabbage have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

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

Comparison of macro-nutrients per 7 ounces:

• Raw Florida Oranges have 3.8 times more Energy, 6.5 times more Carbohydrate, 11 times more Sugars and 2.4 times more Fiber than Boiled and Drained Chinese Cabbage.
• While Boiled and Drained Chinese Cabbage contains 3.7 times more Omega 3 and 2.2 times more Protein than Raw Florida Oranges.
• Both Raw Florida Oranges as well as Boiled and Drained Chinese Cabbage have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.