Comparing Nutrients in 7 ounces Navel Oranges VS Chinese Cabbage

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Chinese Cabbage	36%	11%	53%

Macro Nutrients

	Navel Oranges	Chinese Cabbage	Recommended Dietary Allowance
Energy	3.35% 97kcal	0.89% 25.8kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.17% 0.054g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	6.82% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	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	19% 25g	3.33% 4.33g	130g per day for Men 19-50 years
Sugars	23.3% 17g	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	6.16% 4.47g	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	% 3.9g	NA	g per day for Men 19-50 years
Sucrose	% 8.5g	NA	g per day for Men 19-50 years
Fiber	11.5% 4.37g	5.22% 2g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	5.3% 2.98g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Chinese Cabbage	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	49% 443μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	3.5% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	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	17% 67.5μg	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	130% 117mg	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	2% 0.3mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	75.2% 90μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Chinese Cabbage	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	21% 208mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	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	3.22% 0.26mg	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	2.5% 0.058mg	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	6.52% 45.6mg	10.5% 73.4mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	14.7% 500mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	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	1.44% 0.16mg	3.43% 0.38mg	11mg per day for Men 19-50 years
Water	4.6% 171g	5.1% 189g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Chinese Cabbage per 7 oz

Compare the macro and micronutrient content in 7 oz of Navel Oranges 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 Navel Oranges vs Chinese Cabbage:

• 7 ounces of Navel Oranges have 1.7 times more Vitamin B1, 3 times more Vitamin B5 and 1.3 times more Vitamin C than Chinese Cabbage.
• While 7 oz of Raw Chinese Cabbage contain 18.6 times more Vitamin A, 1.4 times more Vitamin B2, 2.5 times more Vitamin B6, 1.9 times more Vitamin B9 and more Vitamin K than Raw Navel Oranges.
• Both Navel Oranges and Chinese Cabbage provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin A and Vitamin K
• 7 ounces of Chinese Cabbage have insufficient amounts of Vitamin B5
• Both Raw Navel Oranges 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 Navel Oranges vs Chinese Cabbage:

• 7 ounces of Navel Oranges have 1.9 times more Copper than Chinese Cabbage.
• While 7 oz of Raw Chinese Cabbage contain 2.4 times more Calcium, 6.2 times more Iron, 1.7 times more Magnesium, 5.5 times more Manganese, 1.6 times more Phosphorus, 1.5 times more Potassium and 65 times more Sodium than Raw Navel Oranges.
• Both Navel Oranges and Chinese Cabbage contain similar levels of Water per seven ounces.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron and Manganese
• Both Raw Navel Oranges 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 Navel Oranges have 5.8 times more Carbohydrate, 7.2 times more Sugars and 2.2 times more Fiber than Chinese Cabbage.
• While 7 oz of Raw Chinese Cabbage contain 6.1 times more Omega 3 and 1.6 times more Protein than Raw Navel Oranges.
• 7 ounces of Navel Oranges provide inadequate amounts of Omega 3 and Protein
• 7 ounces of Chinese Cabbage provide inadequate amounts of Carbohydrate
• Both Raw Navel Oranges as well as Raw Chinese Cabbage provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Navel Oranges VS Chinese Cabbage

What are the health benefits of Navel Oranges compared to Chinese Cabbage?

Navel oranges are a great source of vitamin C, fiber, and antioxidants, which can support immune function, skin health, and digestion. Chinese cabbage, on the other hand, is rich in vitamins K, C, and A, as well as antioxidants and fiber, which can promote bone health, immune function, and eye health. Both foods offer unique health benefits and can be part of a balanced vegan diet.

Can I lose weight easier by eating more Navel Oranges or Chinese Cabbage?

Both Navel Oranges and Chinese Cabbage are low in calories and high in fiber, making them great choices for weight loss. However, Chinese Cabbage is lower in calories and higher in fiber compared to Navel Oranges, which may make it slightly more effective for weight loss. Incorporating a variety of fruits and vegetables into your diet, including both Navel Oranges and Chinese Cabbage, can help support weight loss efforts.

Should I eat more Navel Oranges or more Chinese Cabbage to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming a variety of plant-based protein sources. Both Navel Oranges and Chinese Cabbage are nutritious options, but for muscle gain, it is recommended to include protein-rich foods such as legumes, tofu, tempeh, quinoa, nuts, and seeds in your diet. These foods provide essential amino acids needed for muscle growth and repair.

What is the environmental impact of producing Navel Oranges compared to Chinese Cabbage?

Navel oranges have a higher environmental impact compared to Chinese cabbage due to factors such as water usage, land usage, and transportation emissions. Oranges require more water to grow and are typically grown in orchards that take up more land compared to cabbage, which can be grown more densely. Additionally, oranges are often transported long distances to reach consumers, contributing to greenhouse gas emissions. Choosing locally grown, seasonal produce like Chinese cabbage can help reduce the environmental impact of food production.