Comparing Nutrients in 7 ounces Oranges with Peel VS Boiled Chinese Cabbage

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Boiled Chinese Cabbage	42%	10%	48%

Macro Nutrients

	Oranges with Peel	Boiled Chinese Cabbage	Recommended Dietary Allowance
Energy	4.3% 125kcal	0.82% 24kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.13% 0.042g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	5.1% 0.081g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	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	23.7% 30.8g	2.7% 3.53g	130g per day for Men 19-50 years
Sugars	NA	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	23.5% 8.93g	5.22% 2g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	5.53% 3.1g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Boiled Chinese Cabbage	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	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	7.63% 0.099mg	9.6% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	5.3% 0.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	3.14% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	15% 59.5μg	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	157% 141mg	57.3% 51.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	56.2% 67.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Boiled Chinese Cabbage	Recommended Dietary Allowance
Calcium	14% 139mg	18.5% 185mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	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	20% 1.6mg	25.8% 2.06mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	NA	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	6.24% 43.7mg	8.22% 57.5mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	21.7% 736mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	4.5% 67.5mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	4.4% 163g	5.12% 190g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Oranges with Peel have 3.1 times more Vitamin B1, 4.2 times more Vitamin B5 and 2.7 times more Vitamin C than Boiled Chinese Cabbage.
• While 7 oz of Boiled and Drained Chinese Cabbage contain 16.3 times more Vitamin A, 1.3 times more Vitamin B2, 1.8 times more Vitamin B6 and 1.4 times more Vitamin B9 than Raw Oranges with Peel .
• Both Oranges with Peel and Boiled Chinese Cabbage provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Oranges with Peel have insufficient amounts of Vitamin A
• 7 ounces of Boiled Chinese Cabbage have insufficient amounts of Vitamin B5
• Both Raw Oranges with Peel as well as Boiled and Drained Chinese Cabbage have insufficient amounts of Vitamin B12 in seven ounces.

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

• 7 ounces of Oranges with Peel have 3 times more Copper and 1.3 times more Magnesium than Boiled Chinese Cabbage.
• While 7 oz of Boiled and Drained Chinese Cabbage contain 1.3 times more Calcium, 1.3 times more Iron, 1.3 times more Phosphorus, 1.9 times more Potassium and 17 times more Sodium than Raw Oranges with Peel .
• Both Oranges with Peel and Boiled Chinese Cabbage contain similar levels of Water per seven ounces.
• Both Raw Oranges with Peel as well as Boiled and Drained Chinese Cabbage lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oranges with Peel have 5.3 times more Energy, 8.7 times more Carbohydrate and 4.5 times more Fiber than Boiled Chinese Cabbage.
• While 7 oz of Boiled and Drained Chinese Cabbage contain 2.6 times more Omega 3 than Raw Oranges with Peel .
• Both Oranges with Peel and Boiled Chinese Cabbage offer comparable quantities of Protein per seven ounces.
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 3
• 7 ounces of Boiled Chinese Cabbage provide inadequate amounts of Energy and Carbohydrate
• Both Raw Oranges with Peel as well as Boiled and Drained Chinese Cabbage provide inadequate amounts of Omega 6 in seven ounces.