Comparing Nutrients in 1 kilogram Oranges with Peel VS Cabbage

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Cabbage	18%	3%	79%

Macro Nutrients

	Oranges with Peel	Cabbage	Recommended Dietary Allowance
Energy	21.7% 630kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	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	119% 155g	44.6% 58g	130g per day for Men 19-50 years
Sugars	NA	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	118% 45g	65.8% 25g	38g per day for Men 19-50 years
Protein	23.2% 13g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Cabbage	Recommended Dietary Allowance
Vitamin A	14.4% 130μg	5.56% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	51% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.3% 5mg	14.6% 2.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66% 3.3mg	42.4% 2.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.5% 0.93mg	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	789% 710mg	407% 366mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	633% 760μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Cabbage	Recommended Dietary Allowance
Calcium	70% 700mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	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	100% 8mg	58.8% 4.7mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	NA	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	31.4% 220mg	37% 260mg	700mg per day for Men 19-50 years
Potassium	57.6% 1960mg	50% 1700mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	12% 180mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	16.4% 1.8mg	11mg per day for Men 19-50 years
Water	22.2% 823g	25% 922g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Cabbage per 1 kg

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

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

• 1 kilogram of Oranges with Peel has 1.6 times more Vitamin B1, 1.3 times more Vitamin B2, 2.1 times more Vitamin B3, 1.6 times more Vitamin B5 and 1.9 times more Vitamin C than Cabbage.
• While 1 kg of Raw Cabbage contains 1.3 times more Vitamin B6 and 1.4 times more Vitamin B9 than Raw Oranges with Peel .
• 1 kilogram of Cabbage have insufficient amounts of Vitamin B3
• Both Raw Oranges with Peel as well as Raw Cabbage have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

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

• 1 kilogram of Oranges with Peel has 1.8 times more Calcium, 3 times more Copper and 1.7 times more Iron than Cabbage.
• Both Oranges with Peel and Cabbage contain similar levels of Magnesium, Phosphorus, Potassium and Water per one kilogram.
• Both Raw Oranges with Peel as well as Raw Cabbage lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oranges with Peel has 2.5 times more Energy, 2.7 times more Carbohydrate and 1.8 times more Fiber than Cabbage.
• Both Oranges with Peel and Cabbage offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Cabbage provide inadequate amounts of Energy
• Both Raw Oranges with Peel as well as Raw Cabbage provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.