Comparing Nutrients in 100 calories Red Cabbage VS Oranges with Peel

Weight per 100 calories

• Red Cabbage: 323g
• Oranges with Peel: 159g

Raw Oranges with Peel have 2 times more energy per unit of mass than Raw Red Cabbage, which is low in comparison to other foods. Red Cabbage having low energy density.

Which food has more nutrients per 100 calories - Red Cabbage or Oranges with Peel ?

Macros Ratio

	Protein	Fat	Carbs
Red Cabbage	16%	4%	80%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Red Cabbage	Oranges with Peel	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.52g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	9.07% 0.15g	1.6% 0.025g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	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	18.3% 23.8g	19% 24.6g	130g per day for Men 19-50 years
Sugars	17% 12.4g	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	6.6% 4.77g	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	% 5.6g	NA	g per day for Men 19-50 years
Sucrose	% 1.94g	NA	g per day for Men 19-50 years
Fiber	18% 6.77g	18.8% 7.14g	38g per day for Men 19-50 years
Protein	8.24% 4.6g	3.7% 2.06g	56g per day for Men 19-50 years

Vitamins

	Red Cabbage	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	20% 181μg	2.3% 20.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.2% 0.21mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.43% 1.35mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.5% 0.47mg	10.5% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52% 0.67mg	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	14.5% 58μg	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	204% 184mg	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	2.37% 0.35mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	103% 123μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Cabbage	Oranges with Peel	Recommended Dietary Allowance
Calcium	14.5% 145mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	6.1% 0.055mg	10% 0.09mg	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	32.3% 2.6mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	5.3% 22.2mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	43% 19.4μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	14% 97mg	5% 35mg	700mg per day for Men 19-50 years
Potassium	23% 784mg	9.15% 311mg	3400mg per day for Men 19-50 years
Selenium	3.5% 1.94μg	2.02% 1.1μg	55μg per day for Men 19-50 years
Sodium	5.8% 87mg	0.21% 3.17mg	1500mg per day for Men 19-50 years
Zinc	6.45% 0.71mg	1.6% 0.17mg	11mg per day for Men 19-50 years
Water	7.9% 292g	3.53% 131g	3700g per day for Men 19-50 years

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

• Raw Red Cabbage has 8.8 times more Vitamin A, 1.3 times more Vitamin B1, 2.8 times more Vitamin B2, 1.7 times more Vitamin B3, 4.6 times more Vitamin B6, 1.2 times more Vitamin B9 and 1.6 times more Vitamin C than Raw Oranges with Peel .
• Both Raw Red Cabbage and Raw Oranges with Peel have similar amounts of Vitamin B5 per 100 kcal.
• Both Raw Red Cabbage as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in 100 kcal.

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

• Raw Red Cabbage has 1.3 times more Calcium, 2 times more Iron, 2.3 times more Magnesium, 2.8 times more Phosphorus, 2.5 times more Potassium, 1.7 times more Selenium, 27.4 times more Sodium, 4.1 times more Zinc and 2.2 times more Water than Raw Oranges with Peel .
• While Raw Oranges with Peel contain 1.6 times more Copper than Raw Red Cabbage.

Comparison of macro-nutrients per 100 calories:

• Raw Red Cabbage has 5.7 times more Omega 3 and 2.2 times more Protein than Raw Oranges with Peel .
• Both Raw Red Cabbage and Raw Oranges with Peel have similar amounts of Energy, Carbohydrate and Fiber per 100 kcal.
• Both Raw Red Cabbage as well as Raw Oranges with Peel have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.