Comparing Nutrients in 100 calories Cabbage VS Oranges with Peel

Weight per 100 calories

• Cabbage: 400g
• Oranges with Peel: 159g

Raw Oranges with Peel have 2.5 times more energy per unit of mass than Raw Cabbage, which is low in comparison to other foods. Cabbage having very low energy density.

Discover which food has more nutrients per 100 calories - Cabbage or Oranges with Peel ?

Macros Ratio

	Protein	Fat	Carbs
Cabbage	18%	3%	79%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Cabbage	Oranges with Peel	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.6% 0.025g	1.6g per day for Men 19-50 years
Omega 6	0.4% 0.068g	0.41% 0.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23g	19% 24.6g	130g per day for Men 19-50 years
Sugars	17.7% 13g	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	8% 5.8g	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	% 6.68g	NA	g per day for Men 19-50 years
Sucrose	% 0.32g	NA	g per day for Men 19-50 years
Fiber	26.3% 10g	18.8% 7.14g	38g per day for Men 19-50 years
Protein	9.14% 5.12g	3.7% 2.06g	56g per day for Men 19-50 years

Vitamins

	Cabbage	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	2.3% 20.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.3% 0.24mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.3% 0.16mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.85% 0.94mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	10.5% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38% 0.5mg	11.4% 0.15mg	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	43% 172μg	12% 47.6μg	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	163% 146mg	125% 113mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4% 0.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	253% 304μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cabbage	Oranges with Peel	Recommended Dietary Allowance
Calcium	16% 160mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	8.44% 0.076mg	10% 0.09mg	0.9mg per day for Men 19-50 years
Fluoride	0.1% 4μg	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	23.5% 1.88mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	11.4% 48mg	5.3% 22.2mg	420mg per day for Men 19-50 years
Manganese	28% 0.64mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	61.7% 27.8μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	15% 104mg	5% 35mg	700mg per day for Men 19-50 years
Potassium	20% 680mg	9.15% 311mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	2.02% 1.1μg	55μg per day for Men 19-50 years
Sodium	4.8% 72mg	0.21% 3.17mg	1500mg per day for Men 19-50 years
Zinc	6.55% 0.72mg	1.6% 0.17mg	11mg per day for Men 19-50 years
Water	9.97% 369g	3.53% 131g	3700g per day for Men 19-50 years

Cabbage VS Oranges With Peel Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cabbage or Oranges with Peel ?

Lets compare vitamin content per 100 calories of Cabbage vs Oranges with Peel :

• 100 calories of Cabbage have 1.5 times more Vitamin B1, 2 times more Vitamin B2, 1.6 times more Vitamin B5, 3.4 times more Vitamin B6, 3.6 times more Vitamin B9 and 1.3 times more Vitamin C than Oranges with Peel .
• Both Cabbage and Oranges with Peel provide similar amounts of Vitamin A and Vitamin B3 per 100 calories.
• Both Raw Cabbage as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in 100 calories.

Comparing minerals per 100 calories for Cabbage vs Oranges with Peel :

• 100 calories of Cabbage have 1.4 times more Calcium, 1.5 times more Iron, 2.2 times more Magnesium, 3 times more Phosphorus, 2.2 times more Potassium, 22.7 times more Sodium, 4.1 times more Zinc and 2.8 times more Water than Oranges with Peel .
• Both Cabbage and Oranges with Peel contain similar levels of Copper and Selenium per 100 calories.
• 100 calories of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 100 calories:

• 100 calories of Cabbage have 1.4 times more Fiber and 2.5 times more Protein than Oranges with Peel .
• Both Cabbage and Oranges with Peel offer comparable quantities of Energy and Carbohydrate per 100 calories.
• Both Raw Cabbage as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.