Comparing Nutrients in 7 ounces Florida Oranges VS Boiled Napa Cabbage

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Boiled Napa Cabbage	35%	9%	56%

Macro Nutrients

	Florida Oranges	Boiled Napa Cabbage	Recommended Dietary Allowance
Energy	3.15% 91kcal	0.96% 27.8kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	5.95% 0.095g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	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	17.6% 23g	3.68% 4.8g	130g per day for Men 19-50 years
Sugars	25% 18g	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	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	8.88% 3.37g	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

	Florida Oranges	Boiled Napa Cabbage	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	10.6% 95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	7.28% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	6.7% 0.087mg	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	9.92% 0.5mg	3.18% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.8% 0.1mg	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	8.43% 33.7μg	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	99% 89.3mg	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	2.4% 0.36mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Boiled Napa Cabbage	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	6.4% 0.058mg	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	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	2.07% 0.048mg	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	3.4% 24mg	11% 77.4mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	13% 447mg	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	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	3.25% 0.36mg	11mg per day for Men 19-50 years
Water	4.67% 173g	5.1% 189g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Boiled Napa Cabbage per 7 oz

Compare the macro and micronutrient content in 7 oz of Florida Oranges 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 Florida Oranges vs Boiled Napa Cabbage:

• 7 ounces of Florida Oranges have 2.3 times more Vitamin B1, 3.1 times more Vitamin B5 and 2.8 times more Vitamin C than Boiled Napa Cabbage.
• While 7 oz of Boiled and Drained Chinese Napa Cabbage contain 4.4 times more Vitamin A, 3.5 times more Vitamin B6 and 3.1 times more Vitamin B9 than Raw Florida Oranges.
• Both Florida Oranges and Boiled Napa Cabbage provide similar amounts of Vitamin B2 and Vitamin B3 per seven ounces.
• 7 ounces of Florida Oranges have insufficient amounts of Vitamin A
• 7 ounces of Boiled Napa Cabbage have insufficient amounts of Vitamin B5
• Both Raw Florida Oranges 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 Florida Oranges vs Boiled Napa Cabbage:

• 7 ounces of Florida Oranges have 1.3 times more Calcium and 1.3 times more Copper than Boiled Napa Cabbage.
• While 7 oz of Boiled and Drained Chinese Napa Cabbage contain 3.3 times more Iron, 6.4 times more Manganese, 3.3 times more Phosphorus and 1.3 times more Potassium than Raw Florida Oranges.
• Both Florida Oranges and Boiled Napa Cabbage 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 Napa Cabbage lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Florida Oranges have 4.8 times more Carbohydrate and 1.4 times more Fiber than Boiled Napa Cabbage.
• While 7 oz of Boiled and Drained Chinese Napa Cabbage contain 4.4 times more Omega 3 and 2.1 times more Protein than Raw Florida Oranges.
• 7 ounces of Florida Oranges provide inadequate amounts of Omega 3 and Protein
• 7 ounces of Boiled Napa Cabbage provide inadequate amounts of Carbohydrate
• Both Raw Florida Oranges as well as Boiled and Drained Chinese Napa Cabbage provide inadequate amounts of Energy and Omega 6 in seven ounces.