Comparing Nutrients in 1 kilogram Fresh Orange juice VS Red Cabbage

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Red Cabbage	16%	4%	80%

Macro Nutrients

	Fresh Orange juice	Red Cabbage	Recommended Dietary Allowance
Energy	15.5% 450kcal	10.7% 310kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	1.65% 1.6g	97g per day for Men 19-50 years
Saturated Fat	0.75% 0.24g	0.66% 0.21g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	56.7% 73.7g	130g per day for Men 19-50 years
Sugars	116% 84g	53% 38.3g	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	29.2% 21g	20.4% 15g	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	% 18g	% 17.4g	g per day for Men 19-50 years
Sucrose	% 41.4g	% 6g	g per day for Men 19-50 years
Fiber	5.26% 2g	55.3% 21g	38g per day for Men 19-50 years
Protein	12.5% 7g	25.5% 14.3g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Red Cabbage	Recommended Dietary Allowance
Vitamin A	11% 100μg	62.2% 560μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	53.3% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	53% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	26% 4.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38% 1.9mg	29.4% 1.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.8% 0.4mg	161% 2.1mg	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	75% 300μg	45% 180μg	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	556% 500mg	633% 570mg	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	2.67% 0.4mg	7.33% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	318% 382μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Red Cabbage	Recommended Dietary Allowance
Calcium	11% 110mg	45% 450mg	1000mg per day for Men 19-50 years
Copper	49% 0.44mg	19% 0.17mg	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	25% 2mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	6.1% 0.14mg	106% 2.43mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	134% 60μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	24.3% 170mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	59% 2000mg	71.5% 2430mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	18% 270mg	1500mg per day for Men 19-50 years
Zinc	4.55% 0.5mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	24% 883g	24.4% 904g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Red Cabbage per 1 kg

Compare the macro and micronutrient content in 1 kg of Fresh Orange juice versus 1 kg of Red Cabbage to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Fresh Orange juice vs Red Cabbage:

• 1 kilogram of Fresh Orange juice has 1.4 times more Vitamin B1, 1.3 times more Vitamin B5 and 1.7 times more Vitamin B9 than Red Cabbage.
• While 1 kg of Raw Red Cabbage contains 5.6 times more Vitamin A, 2.3 times more Vitamin B2, 5.2 times more Vitamin B6 and 382 times more Vitamin K than Raw Orange juice.
• Both Fresh Orange juice and Red Cabbage provide similar amounts of Vitamin B3 and Vitamin C per one kilogram.
• 1 kilogram of Fresh Orange juice have insufficient amounts of Vitamin A and Vitamin K
• Both Raw Orange juice as well as Raw Red Cabbage have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Fresh Orange juice vs Red Cabbage:

• 1 kilogram of Fresh Orange juice has 2.6 times more Copper than Red Cabbage.
• While 1 kg of Raw Red Cabbage contains 4.1 times more Calcium, 4 times more Iron, 1.5 times more Magnesium, 17.4 times more Manganese, 1.8 times more Phosphorus and 4.4 times more Zinc than Raw Orange juice.
• Both Fresh Orange juice and Red Cabbage contain similar levels of Potassium and Water per one kilogram.
• 1 kilogram of Fresh Orange juice lack sufficient amounts of Calcium, Manganese and Zinc
• 1 kilogram of Red Cabbage lack sufficient amounts of Copper
• Both Raw Orange juice as well as Raw Red Cabbage lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Fresh Orange juice has 1.4 times more Carbohydrate, 2.2 times more Sugars and 1.4 times more Fructose than Red Cabbage.
• While 1 kg of Raw Red Cabbage contains 4.1 times more Omega 3, 10.5 times more Fiber and 2 times more Protein than Raw Orange juice.
• 1 kilogram of Fresh Orange juice provide inadequate amounts of Omega 3, Fiber and Protein
• Both Raw Orange juice as well as Raw Red Cabbage provide inadequate amounts of Energy and Omega 6 in one kilogram.