Comparing Nutrients in 1 pound Boiled Cabbage VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Boiled Cabbage	18%	2%	80%
Oranges	7%	2%	91%

Macro Nutrients

	Boiled Cabbage	Oranges	Recommended Dietary Allowance
Energy	3.6% 104kcal	7.35% 213kcal	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	0.21% 0.068g	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	0.48% 0.082g	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	41% 53.3g	130g per day for Men 19-50 years
Sugars	17.5% 12.7g	58.5% 42.4g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	22.7% 8.6g	28.6% 11g	38g per day for Men 19-50 years
Protein	10.3% 5.76g	7.6% 4.26g	56g per day for Men 19-50 years

Vitamins

	Boiled Cabbage	Oranges	Recommended Dietary Allowance
Vitamin A	2% 18μg	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.03% 1.12mg	8% 1.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.8% 0.79mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	21% 0.27mg	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	34% 136μg	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	268% 241mg	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	5.44% 0.82mg	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	Oranges	Recommended Dietary Allowance
Calcium	21.8% 218mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	8.57% 0.077mg	22.7% 0.2mg	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	5.67% 0.45mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	40.4% 0.93mg	4.93% 0.11mg	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	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	24% 821mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	2.4% 36.3mg	0% 0mg	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	10.6% 393g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Cabbage vs Oranges:

• Boiled and Drained Cabbage has 1.9 times more Vitamin B6 and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 2.8 times more Vitamin A, 1.4 times more Vitamin B1, 1.4 times more Vitamin B5, 1.4 times more Vitamin C and 1.3 times more Vitamin E than Boiled and Drained Cabbage.
• Both Boiled and Drained Cabbage and Raw Oranges have similar amounts of Vitamin B2, Vitamin B3 and Vitamin B9 per 1 lb.
• Both Boiled and Drained Cabbage as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Cabbage vs Oranges:

• Boiled and Drained Cabbage has 1.7 times more Iron, 1.5 times more Magnesium, 8.2 times more Manganese, 2.4 times more Phosphorus and 2.9 times more Zinc than Raw Oranges.
• While Raw Oranges contain 2.6 times more Copper than Boiled and Drained Cabbage.
• Both Boiled and Drained Cabbage and Raw Oranges have similar amounts of Calcium, Potassium, Selenium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Cabbage has 1.4 times more Protein than Raw Oranges.
• While Raw Oranges contain 2 times more Energy, 2.1 times more Carbohydrate, 3.4 times more Sugars and 1.3 times more Fiber than Boiled and Drained Cabbage.
• Both Boiled and Drained Cabbage as well as Raw Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.