Comparing Nutrients in 1 kilogram Boiled Red Cabbage VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Cabbage	17%	2%	81%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Boiled Red Cabbage	Oranges with Peel	Recommended Dietary Allowance
Energy	10% 290kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.4% 69.4g	119% 155g	130g per day for Men 19-50 years
Sugars	45.8% 33.2g	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	16.6% 12g	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	% 14g	NA	g per day for Men 19-50 years
Sucrose	% 7.1g	NA	g per day for Men 19-50 years
Fiber	68.4% 26g	118% 45g	38g per day for Men 19-50 years
Protein	27% 15g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Cabbage	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.82mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.54mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	173% 2.25mg	71.5% 0.93mg	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	60% 240μg	75% 300μg	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	382% 344mg	789% 710mg	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	8% 1.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	397% 476μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Cabbage	Oranges with Peel	Recommended Dietary Allowance
Calcium	42% 420mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	60% 0.54mg	63.3% 0.57mg	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	82.5% 6.6mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	40.5% 170mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	NA	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	47% 330mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	77% 2620mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	42% 23μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	18.7% 280mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	24.6% 908g	22.2% 823g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Cabbage VS Oranges with Peel per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Red Cabbage versus 1 kg of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Red Cabbage vs Oranges with Peel :

• 1 kilogram of Boiled Red Cabbage has 2.4 times more Vitamin B6 than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 1.4 times more Vitamin B1, 1.3 times more Vitamin B3, 2.1 times more Vitamin B5 and 2.1 times more Vitamin C than Boiled and Drained Red Cabbage.
• Both Boiled Red Cabbage and Oranges with Peel provide similar amounts of Vitamin B2 and Vitamin B9 per one kilogram.
• Both Boiled and Drained Red Cabbage as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Boiled Red Cabbage vs Oranges with Peel :

• 1 kilogram of Boiled Red Cabbage has 1.2 times more Magnesium, 1.5 times more Phosphorus, 1.3 times more Potassium, 3.3 times more Selenium and 2.3 times more Zinc than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 1.7 times more Calcium than Boiled and Drained Red Cabbage.
• Both Boiled Red Cabbage and Oranges with Peel contain similar levels of Copper, Iron and Water per one kilogram.
• 1 kilogram of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Oranges with Peel contains 2.2 times more Energy, 2.2 times more Carbohydrate and 1.7 times more Fiber than Boiled and Drained Red Cabbage.
• Both Boiled Red Cabbage and Oranges with Peel offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Boiled Red Cabbage provide inadequate amounts of Energy
• Both Boiled and Drained Red Cabbage as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.