Comparing Nutrients in 1 kilogram Oranges with Peel VS Boiled Red Cabbage

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Boiled Red Cabbage	17%	2%	81%

Macro Nutrients

	Oranges with Peel	Boiled Red Cabbage	Recommended Dietary Allowance
Energy	21.7% 630kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	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	119% 155g	53.4% 69.4g	130g per day for Men 19-50 years
Sugars	NA	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	118% 45g	68.4% 26g	38g per day for Men 19-50 years
Protein	23.2% 13g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Boiled Red Cabbage	Recommended Dietary Allowance
Vitamin A	14.4% 130μg	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	38.5% 0.5mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.3% 5mg	24% 3.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66% 3.3mg	31% 1.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.5% 0.93mg	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	75% 300μg	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	789% 710mg	382% 344mg	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	8% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	397% 476μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Boiled Red Cabbage	Recommended Dietary Allowance
Calcium	70% 700mg	42% 420mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	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	100% 8mg	82.5% 6.6mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	40.5% 170mg	420mg per day for Men 19-50 years
Manganese	NA	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	31.4% 220mg	47% 330mg	700mg per day for Men 19-50 years
Potassium	57.6% 1960mg	77% 2620mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	42% 23μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	18.7% 280mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	22.2% 823g	24.6% 908g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Boiled Red Cabbage per 1 kg

Compare the macro and micronutrient content in 1 kg of Oranges with Peel 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 Oranges with Peel vs Boiled Red Cabbage:

• 1 kilogram of Oranges with Peel has 1.4 times more Vitamin B1, 1.3 times more Vitamin B3, 2.1 times more Vitamin B5, 1.3 times more Vitamin B9 and 2.1 times more Vitamin C than Boiled Red Cabbage.
• While 1 kg of Boiled and Drained Red Cabbage contains 2.4 times more Vitamin B6 than Raw Oranges with Peel .
• Both Oranges with Peel and Boiled Red Cabbage provide similar amounts of Vitamin B2 per one kilogram.
• Both Raw Oranges with Peel as well as Boiled and Drained Red Cabbage have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

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

• 1 kilogram of Oranges with Peel has 1.7 times more Calcium and 1.2 times more Iron than Boiled Red Cabbage.
• While 1 kg of Boiled and Drained Red Cabbage contains 1.5 times more Phosphorus, 1.3 times more Potassium, 3.3 times more Selenium and 2.3 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Boiled Red Cabbage contain similar levels of Copper, Magnesium and Water per one kilogram.
• 1 kilogram of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

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