Comparing Nutrients in 1 pound Boiled Cabbage VS Navel Oranges

Macros Ratio

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

Macro Nutrients

	Boiled Cabbage	Navel Oranges	Recommended Dietary Allowance
Energy	3.6% 104kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	2.55% 0.041g	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	43.8% 57g	130g per day for Men 19-50 years
Sugars	17.5% 12.7g	53% 38.6g	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% 10.2g	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	% 8.94g	g per day for Men 19-50 years
Sucrose	% 0g	% 19.4g	g per day for Men 19-50 years
Fiber	22.7% 8.6g	26.3% 9.98g	38g per day for Men 19-50 years
Protein	10.3% 5.76g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Boiled Cabbage	Navel Oranges	Recommended Dietary Allowance
Vitamin A	2% 18μg	6.05% 54.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	25.7% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.03% 1.12mg	12% 1.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.8% 0.79mg	23.7% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	27.6% 0.36mg	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	38.6% 154μg	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	298% 268mg	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	4.54% 0.68mg	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	Navel Oranges	Recommended Dietary Allowance
Calcium	21.8% 218mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	8.57% 0.077mg	19.7% 0.18mg	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	5.7% 0.13mg	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	15% 104mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	22% 753mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	2.4% 36.3mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	3.3% 0.36mg	11mg per day for Men 19-50 years
Water	11.3% 420g	10.5% 390g	3700g per day for Men 19-50 years

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

• Boiled and Drained Cabbage has 1.4 times more Vitamin B6 and more Vitamin K than Raw Navel Oranges.
• While Raw Navel Oranges contain 3 times more Vitamin A, 1.3 times more Vitamin B2, 1.7 times more Vitamin B3, 1.5 times more Vitamin B5 and 1.6 times more Vitamin C than Boiled and Drained Cabbage.
• Both Boiled and Drained Cabbage and Raw Navel Oranges have similar amounts of Vitamin B1, Vitamin B9 and Vitamin E per 1 lb.
• Both Boiled and Drained Cabbage as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Cabbage vs Navel Oranges:

• Boiled and Drained Cabbage has 1.3 times more Iron, 1.4 times more Magnesium, 7.1 times more Manganese, 1.4 times more Phosphorus, more Selenium and 2.5 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 2.3 times more Copper than Boiled and Drained Cabbage.
• Both Boiled and Drained Cabbage and Raw Navel Oranges have similar amounts of Calcium, Potassium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Cabbage has 1.4 times more Protein than Raw Navel Oranges.
• While Raw Navel Oranges contain 2.1 times more Energy, 2.3 times more Carbohydrate, 3 times more Sugars and 1.9 times more Fructose than Boiled and Drained Cabbage.
• Both Boiled and Drained Cabbage and Raw Navel Oranges have similar amounts of Fiber per 1 lb.
• Both Boiled and Drained Cabbage as well as Raw Navel Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.