Comparing Nutrients in 1 kilogram Oranges VS Cabbage

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Cabbage	18%	3%	79%

Macro Nutrients

	Oranges	Cabbage	Recommended Dietary Allowance
Energy	16.2% 470kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.06% 0.18g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 118g	44.6% 58g	130g per day for Men 19-50 years
Sugars	129% 94g	44% 32g	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	NA	20% 14.5g	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	NA	% 16.7g	g per day for Men 19-50 years
Sucrose	NA	% 0.8g	g per day for Men 19-50 years
Fiber	63% 24g	65.8% 25g	38g per day for Men 19-50 years
Protein	16.8% 9.4g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Oranges	Cabbage	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	5.56% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	51% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.82mg	14.6% 2.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	42.4% 2.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	95% 1.24mg	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	75% 300μg	108% 430μg	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	591% 532mg	407% 366mg	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	12% 1.8mg	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	633% 760μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Cabbage	Recommended Dietary Allowance
Calcium	40% 400mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	21% 0.19mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.25% 10μg	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	12.5% 1mg	58.8% 4.7mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	69.6% 1.6mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	154% 69.4μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	20% 140mg	37% 260mg	700mg per day for Men 19-50 years
Potassium	53.2% 1810mg	50% 1700mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	12% 180mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	16.4% 1.8mg	11mg per day for Men 19-50 years
Water	23.4% 868g	25% 922g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Oranges vs Cabbage:

• Raw Oranges have 2.2 times more Vitamin A, 1.4 times more Vitamin B1, 1.2 times more Vitamin B3 and 1.5 times more Vitamin C than Raw Cabbage.
• While Raw Cabbage contains 2.1 times more Vitamin B6, 1.4 times more Vitamin B9 and more Vitamin K than Raw Oranges.
• Both Raw Oranges and Raw Cabbage have similar amounts of Vitamin B2, Vitamin B5 and Vitamin E per 1 kg.
• Both Raw Oranges as well as Raw Cabbage have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Oranges vs Cabbage:

• Raw Oranges have 2.4 times more Copper than Raw Cabbage.
• While Raw Cabbage contains 4.7 times more Iron, 6.4 times more Manganese, 1.9 times more Phosphorus, more Sodium and 2.6 times more Zinc than Raw Oranges.
• Both Raw Oranges and Raw Cabbage have similar amounts of Calcium, Magnesium, Potassium and Water per 1 kg.
• Both Raw Oranges as well as Raw Cabbage have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Oranges have 1.9 times more Energy, 2 times more Carbohydrate and 2.9 times more Sugars than Raw Cabbage.
• While Raw Cabbage contains 1.4 times more Protein than Raw Oranges.
• Both Raw Oranges and Raw Cabbage have similar amounts of Fiber per 1 kg.
• Both Raw Oranges as well as Raw Cabbage have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.