Comparing Nutrients in 7 ounces Navel Oranges VS Napa Cabbage

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Napa Cabbage	25%	9%	66%

Macro Nutrients

	Navel Oranges	Napa Cabbage	Recommended Dietary Allowance
Energy	3.35% 97kcal	1.1% 31.8kcal	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	0.27% 0.085g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	7.07% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	0.18% 0.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	4.93% 6.4g	130g per day for Men 19-50 years
Sugars	23.3% 17g	3.86% 2.8g	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	6.27% 2.4g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	4.25% 2.4g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Napa Cabbage	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	3.53% 31.8μg	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	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	4.17% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	35.4% 0.46mg	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	39% 157μg	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	59.5% 53.6mg	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% 0.3mg	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	71% 85μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Napa Cabbage	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	15.3% 153mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	7.94% 0.071mg	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	7.7% 0.62mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	16.4% 0.38mg	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	8.22% 57.5mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	14% 472mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	4.15% 0.46mg	11mg per day for Men 19-50 years
Water	4.6% 171g	5.06% 187g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Napa Cabbage per 7 oz

Compare the macro and micronutrient content in 7 oz of Navel Oranges versus 7 oz of Napa Cabbage to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Navel Oranges vs Napa Cabbage:

• 7 ounces of Navel Oranges have 1.7 times more Vitamin B1, 2.5 times more Vitamin B5 and 2.2 times more Vitamin C than Napa Cabbage.
• While 7 oz of Raw Chinese Napa Cabbage contain 2.9 times more Vitamin B6, 2.3 times more Vitamin B9 and more Vitamin K than Raw Navel Oranges.
• Both Navel Oranges and Napa Cabbage provide similar amounts of Vitamin B2 and Vitamin B3 per seven ounces.
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin K
• Both Raw Navel Oranges as well as Raw Chinese Napa Cabbage have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Napa Cabbage:

• 7 oz of Raw Chinese Napa Cabbage contain 1.8 times more Calcium, 2.4 times more Iron, 6.6 times more Manganese, 1.3 times more Phosphorus, 1.4 times more Potassium and 2.9 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Napa Cabbage contain similar levels of Copper, Magnesium and Water per seven ounces.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
• Both Raw Navel Oranges as well as Raw Chinese Napa Cabbage lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navel Oranges have 3.9 times more Carbohydrate, 6 times more Sugars and 1.8 times more Fiber than Napa Cabbage.
• While 7 oz of Raw Chinese Napa Cabbage contain 6.3 times more Omega 3 and 1.3 times more Protein than Raw Navel Oranges.
• 7 ounces of Navel Oranges provide inadequate amounts of Omega 3 and Protein
• Both Raw Navel Oranges as well as Raw Chinese Napa Cabbage provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Navel Oranges VS Napa Cabbage

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

Navel oranges are a good source of vitamin C, fiber, and antioxidants which can support immune health, skin health, and digestion. Napa cabbage is rich in vitamins K, C, and folate, as well as antioxidants that can help reduce inflammation and support heart health. Both are nutritious options, but navel oranges are higher in vitamin C while Napa cabbage is higher in vitamin K. Incorporating a variety of fruits and vegetables into your diet is key for overall health and well-being.

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

Both navel oranges and Napa cabbage can be beneficial for weight loss due to their low calorie and high fiber content. However, Napa cabbage is lower in calories and higher in fiber compared to navel oranges, making it a more weight-loss friendly option. Incorporating Napa cabbage into your meals can help you feel full and satisfied while consuming fewer calories, which may aid in weight loss.

Should I eat more Navel Oranges or more Napa 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. Navel oranges are a good source of vitamin C and fiber, but they do not provide significant amounts of protein. Napa cabbage is also a nutritious vegetable, but it is not a high-protein food either. To support muscle growth, consider incorporating plant-based protein sources such as legumes, tofu, tempeh, seitan, quinoa, and nuts and seeds into your diet. Additionally, make sure to eat enough calories to support your training and muscle-building goals.

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

Navel oranges have a higher environmental impact compared to Napa cabbage due to factors such as water usage, land use, and transportation emissions. Oranges typically require more water to grow and are often grown in monoculture orchards, which can lead to soil degradation and pesticide use. In contrast, Napa cabbage is a more water-efficient crop and can be grown in smaller spaces, making it a more sustainable choice. Choosing locally grown and organic options for both can help reduce the environmental impact of production.