Comparing Nutrients in 14 ounces Boiled Cabbage VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Boiled Cabbage	18%	2%	80%
Oranges	7%	2%	91%

Macro Nutrients

	Boiled Cabbage	Oranges	Recommended Dietary Allowance
Energy	3.15% 91kcal	6.43% 187kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	0.21% 0.036g	0.42% 0.071g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	36% 46.6g	130g per day for Men 19-50 years
Sugars	15.3% 11g	51% 37g	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	6.35% 4.6g	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	% 6.43g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	20% 7.54g	25% 9.53g	38g per day for Men 19-50 years
Protein	9% 5.04g	6.66% 3.73g	56g per day for Men 19-50 years

Vitamins

	Boiled Cabbage	Oranges	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	4.85% 43.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.15% 0.98mg	7% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.69mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	18.3% 0.24mg	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	29.8% 119μg	29.8% 119μg	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	165% 149mg	235% 211mg	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	3.7% 0.56mg	4.76% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	360% 431μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cabbage	Oranges	Recommended Dietary Allowance
Calcium	19% 191mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	20% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	0.099% 3.97μg	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	8.43% 0.67mg	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	35.4% 0.81mg	4.3% 0.099mg	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	18.7% 131mg	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	23% 778mg	21% 718mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	9.93% 367g	9.3% 344g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Cabbage vs Oranges:

• Boiled and Drained Cabbage has 1.9 times more Vitamin B6 and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 2.8 times more Vitamin A, 1.4 times more Vitamin B1, 1.4 times more Vitamin B5, 1.4 times more Vitamin C and 1.3 times more Vitamin E than Boiled and Drained Cabbage.
• Both Boiled and Drained Cabbage and Raw Oranges have similar amounts of Vitamin B2, Vitamin B3 and Vitamin B9 per 14 oz.
• Both Boiled and Drained Cabbage as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Cabbage vs Oranges:

• Boiled and Drained Cabbage has 1.7 times more Iron, 1.5 times more Magnesium, 8.2 times more Manganese, 2.4 times more Phosphorus and 2.9 times more Zinc than Raw Oranges.
• While Raw Oranges contain 2.6 times more Copper than Boiled and Drained Cabbage.
• Both Boiled and Drained Cabbage and Raw Oranges have similar amounts of Calcium, Potassium, Selenium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Cabbage has 1.4 times more Protein than Raw Oranges.
• While Raw Oranges contain 2 times more Energy, 2.1 times more Carbohydrate, 3.4 times more Sugars and 1.3 times more Fiber than Boiled and Drained Cabbage.
• Both Boiled and Drained Cabbage as well as Raw Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.