Comparing Nutrients in 1 pound Cabbage VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Cabbage	18%	3%	79%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Cabbage	Valencia Oranges	Recommended Dietary Allowance
Energy	3.9% 113kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	0% 0g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.2% 26.3g	41.5% 54g	130g per day for Men 19-50 years
Sugars	20% 14.5g	NA	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	9.07% 6.58g	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	% 7.57g	NA	g per day for Men 19-50 years
Sucrose	% 0.36g	NA	g per day for Men 19-50 years
Fiber	30% 11.3g	30% 11.3g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	8.42% 4.7g	56g per day for Men 19-50 years

Vitamins

	Cabbage	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	2.5% 22.7μg	6.05% 54.4μg	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	14% 0.18mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.63% 1.06mg	7.77% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.2% 0.96mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	22% 0.29mg	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	48.8% 195μg	44.2% 177μg	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	184% 166mg	244% 220mg	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	4.54% 0.68mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	287% 345μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cabbage	Valencia Oranges	Recommended Dietary Allowance
Calcium	18% 181mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	9.58% 0.086mg	18.6% 0.17mg	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	26.6% 2.13mg	5.1% 0.41mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	31.6% 0.73mg	4.54% 0.1mg	2.3mg per day for Men 19-50 years
Molybdenum	70% 31.5μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	17% 118mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	22.7% 771mg	24% 812mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	NA	55μg per day for Men 19-50 years
Sodium	5.44% 81.6mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	7.42% 0.82mg	2.47% 0.27mg	11mg per day for Men 19-50 years
Water	11.3% 418g	10.6% 392g	3700g per day for Men 19-50 years

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

• Raw Cabbage has 2 times more Vitamin B6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.4 times more Vitamin A, 1.4 times more Vitamin B1 and 1.3 times more Vitamin C than Raw Cabbage.
• Both Raw Cabbage and Raw Valencia Oranges have similar amounts of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B9 per 1 lb.
• Both Raw Cabbage as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cabbage vs Valencia Oranges:

• Raw Cabbage has 5.2 times more Iron, 7 times more Manganese, 1.5 times more Phosphorus, more Sodium and 3 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.9 times more Copper than Raw Cabbage.
• Both Raw Cabbage and Raw Valencia Oranges have similar amounts of Calcium, Magnesium, Potassium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Cabbage has 1.2 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2 times more Energy, more Omega 3 and 2.1 times more Carbohydrate than Raw Cabbage.
• Both Raw Cabbage and Raw Valencia Oranges have similar amounts of Fiber per 1 lb.
• Both Raw Cabbage as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.