Comparing Nutrients in 1 pound Boiled Cabbage VS Chilled Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Boiled Cabbage	18%	2%	80%
Chilled Orange Juice	5%	2%	93%

Macro Nutrients

	Boiled Cabbage	Chilled Orange Juice	Recommended Dietary Allowance
Energy	3.6% 104kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	0.61% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.2% 25g	40.3% 52.3g	130g per day for Men 19-50 years
Sugars	17.5% 12.7g	52% 37.7g	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	7.26% 5.26g	14% 10g	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	% 7.35g	% 9.43g	g per day for Men 19-50 years
Sucrose	% 0g	% 18g	g per day for Men 19-50 years
Fiber	22.7% 8.6g	3.6% 1.36g	38g per day for Men 19-50 years
Protein	10.3% 5.76g	5.5% 3.1g	56g per day for Men 19-50 years

Vitamins

	Boiled Cabbage	Chilled Orange Juice	Recommended Dietary Allowance
Vitamin A	2% 18μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	13.6% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.03% 1.12mg	7.94% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.8% 0.79mg	17.7% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	26.5% 0.34mg	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	34% 136μg	21.5% 86μg	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	189% 170mg	169% 152mg	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	4.23% 0.64mg	6.05% 0.91mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	411% 493μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cabbage	Chilled Orange Juice	Recommended Dietary Allowance
Calcium	21.8% 218mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	8.57% 0.077mg	21% 0.19mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.54μg	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	9.64% 0.77mg	7.37% 0.59mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	40.4% 0.93mg	4.54% 0.1mg	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	21.4% 150mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	23.7% 807mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	2.4% 36.3mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	11.3% 420g	10.7% 396g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Cabbage VS Chilled Orange Juice per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Cabbage versus 1 lb of Chilled Orange Juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Cabbage vs Chilled Orange Juice:

• 1 pound of Boiled Cabbage has 1.3 times more Vitamin B1, 1.5 times more Vitamin B6, 1.6 times more Vitamin B9 and more Vitamin K than Chilled Orange Juice.
• Both Boiled Cabbage and Chilled Orange Juice provide similar amounts of Vitamin B2, Vitamin B5 and Vitamin C per one pound.
• 1 pound of Chilled Orange Juice have insufficient amounts of Vitamin K
• Both Boiled and Drained Cabbage as well as Chilled Orange Juice from Concentrate have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12, Vitamin D and Vitamin E in one pound.

Comparing minerals per 1 pound for Boiled Cabbage vs Chilled Orange Juice:

• 1 pound of Boiled Cabbage has 4.4 times more Calcium, 1.3 times more Iron, 1.4 times more Magnesium, 8.9 times more Manganese and 1.9 times more Phosphorus than Chilled Orange Juice.
• While 1 lb of Chilled Orange Juice from Concentrate contains 2.5 times more Copper than Boiled and Drained Cabbage.
• Both Boiled Cabbage and Chilled Orange Juice contain similar levels of Potassium and Water per one pound.
• 1 pound of Boiled Cabbage lack sufficient amounts of Copper
• 1 pound of Chilled Orange Juice lack sufficient amounts of Calcium, Iron and Manganese
• Both Boiled and Drained Cabbage as well as Chilled Orange Juice from Concentrate lack sufficient amounts of Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Cabbage has 6.3 times more Fiber and 1.9 times more Protein than Chilled Orange Juice.
• While 1 lb of Chilled Orange Juice from Concentrate contains 2.1 times more Carbohydrate, 3 times more Sugars and 1.9 times more Fructose than Boiled and Drained Cabbage.
• 1 pound of Chilled Orange Juice provide inadequate amounts of Fiber and Protein
• Both Boiled and Drained Cabbage as well as Chilled Orange Juice from Concentrate provide inadequate amounts of Energy, Omega 3 and Omega 6 in one pound.