Comparing Nutrients in 1 kilogram Oranges VS Red Cabbage

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Red Cabbage	16%	4%	80%

Macro Nutrients

	Oranges	Red Cabbage	Recommended Dietary Allowance
Energy	16.2% 470kcal	10.7% 310kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	1.65% 1.6g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	0.66% 0.21g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	1.06% 0.18g	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	90% 118g	56.7% 73.7g	130g per day for Men 19-50 years
Sugars	129% 94g	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	NA	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	NA	% 17.4g	g per day for Men 19-50 years
Sucrose	NA	% 6g	g per day for Men 19-50 years
Fiber	63% 24g	55.3% 21g	38g per day for Men 19-50 years
Protein	16.8% 9.4g	25.5% 14.3g	56g per day for Men 19-50 years

Vitamins

	Oranges	Red Cabbage	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	62.2% 560μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	53.3% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	53% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.82mg	26% 4.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	29.4% 1.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	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	591% 532mg	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	12% 1.8mg	7.33% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	318% 382μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Red Cabbage	Recommended Dietary Allowance
Calcium	40% 400mg	45% 450mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	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	12.5% 1mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	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	20% 140mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	53.2% 1810mg	71.5% 2430mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	18% 270mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	23.4% 868g	24.4% 904g	3700g per day for Men 19-50 years

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

• Raw Oranges have 1.4 times more Vitamin B1, 1.7 times more Vitamin B5, 1.7 times more Vitamin B9 and 1.6 times more Vitamin E than Raw Red Cabbage.
• While Raw Red Cabbage contains 5.1 times more Vitamin A, 1.7 times more Vitamin B2, 1.5 times more Vitamin B3, 3.5 times more Vitamin B6 and more Vitamin K than Raw Oranges.
• Both Raw Oranges and Raw Red Cabbage have similar amounts of Vitamin C per 1 kg.
• Both Raw Oranges as well as Raw Red Cabbage have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Oranges vs Red Cabbage:

• Raw Oranges have 2.6 times more Copper than Raw Red Cabbage.
• While Raw Red Cabbage contains 8 times more Iron, 1.6 times more Magnesium, 9.7 times more Manganese, 2.1 times more Phosphorus, 1.3 times more Potassium, more Sodium and 3.1 times more Zinc than Raw Oranges.
• Both Raw Oranges and Raw Red Cabbage have similar amounts of Calcium, Selenium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Oranges have 1.5 times more Energy, 1.6 times more Carbohydrate and 2.4 times more Sugars than Raw Red Cabbage.
• While Raw Red Cabbage contains 6.4 times more Omega 3 and 1.5 times more Protein than Raw Oranges.
• Both Raw Oranges and Raw Red Cabbage have similar amounts of Fiber per 1 kg.
• Both Raw Oranges as well as Raw Red Cabbage have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.