Comparing Nutrients in 1 kilogram Florida Oranges VS Boiled Red Cabbage

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Boiled Red Cabbage	17%	2%	81%

Macro Nutrients

	Florida Oranges	Boiled Red Cabbage	Recommended Dietary Allowance
Energy	16% 460kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	1.1% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.8% 115g	53.4% 69.4g	130g per day for Men 19-50 years
Sugars	126% 91g	45.8% 33.2g	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	16.6% 12g	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	% 14g	g per day for Men 19-50 years
Sucrose	NA	% 7.1g	g per day for Men 19-50 years
Fiber	63% 24g	68.4% 26g	38g per day for Men 19-50 years
Protein	12.5% 7g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Boiled Red Cabbage	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	24% 3.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	31% 1.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.2% 0.51mg	173% 2.25mg	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	42.5% 170μg	60% 240μg	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	500% 450mg	382% 344mg	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	8% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	397% 476μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Boiled Red Cabbage	Recommended Dietary Allowance
Calcium	43% 430mg	42% 420mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	60% 0.54mg	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	11.3% 0.9mg	82.5% 6.6mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	40.5% 170mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	97% 2.23mg	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	17% 120mg	47% 330mg	700mg per day for Men 19-50 years
Potassium	49.7% 1690mg	77% 2620mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	42% 23μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	18.7% 280mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	23.6% 871g	24.6% 908g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Boiled Red Cabbage per 1 kg

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

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

• 1 kilogram of Florida Oranges has 1.4 times more Vitamin B1, 1.6 times more Vitamin B5 and 1.3 times more Vitamin C than Boiled Red Cabbage.
• While 1 kg of Boiled and Drained Red Cabbage contains 1.5 times more Vitamin B2, 4.4 times more Vitamin B6, 1.4 times more Vitamin B9 and more Vitamin K than Raw Florida Oranges.
• Both Florida Oranges and Boiled Red Cabbage provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Florida Oranges have insufficient amounts of Vitamin K
• Both Raw Florida Oranges as well as Boiled and Drained Red Cabbage have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

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

• 1 kg of Boiled and Drained Red Cabbage contains 1.4 times more Copper, 7.3 times more Iron, 1.7 times more Magnesium, 9.3 times more Manganese, 2.8 times more Phosphorus, 1.6 times more Potassium, 4.6 times more Selenium and 3.1 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Boiled Red Cabbage contain similar levels of Calcium and Water per one kilogram.
• 1 kilogram of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Florida Oranges has 1.7 times more Carbohydrate and 2.8 times more Sugars than Boiled Red Cabbage.
• While 1 kg of Boiled and Drained Red Cabbage contains 2.2 times more Protein than Raw Florida Oranges.
• Both Florida Oranges and Boiled Red Cabbage offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Florida Oranges provide inadequate amounts of Protein
• Both Raw Florida Oranges as well as Boiled and Drained Red Cabbage provide inadequate amounts of Energy, Omega 3 and Omega 6 in one kilogram.