Comparing Nutrients in 1 pound Oranges VS Cabbage

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Cabbage	18%	3%	79%

Macro Nutrients

	Oranges	Cabbage	Recommended Dietary Allowance
Energy	7.35% 213kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	0.45% 0.077g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.3g	20.2% 26.3g	130g per day for Men 19-50 years
Sugars	58.5% 42.4g	20% 14.5g	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	9.07% 6.58g	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	% 7.57g	g per day for Men 19-50 years
Sucrose	NA	% 0.36g	g per day for Men 19-50 years
Fiber	28.6% 11g	30% 11.3g	38g per day for Men 19-50 years
Protein	7.6% 4.26g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Oranges	Cabbage	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	2.5% 22.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	23% 0.28mg	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	8% 1.28mg	6.63% 1.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	19.2% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	43.3% 0.56mg	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	48.8% 195μg	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	268% 241mg	184% 166mg	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	5.44% 0.82mg	4.54% 0.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	287% 345μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Cabbage	Recommended Dietary Allowance
Calcium	18% 181mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	9.58% 0.086mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.54μg	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	5.67% 0.45mg	26.6% 2.13mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	4.93% 0.11mg	31.6% 0.73mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	70% 31.5μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	9.07% 63.5mg	17% 118mg	700mg per day for Men 19-50 years
Potassium	24% 821mg	22.7% 771mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	5.44% 81.6mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	7.42% 0.82mg	11mg per day for Men 19-50 years
Water	10.6% 393g	11.3% 418g	3700g per day for Men 19-50 years

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

• Raw Oranges have 2.2 times more Vitamin A, 1.4 times more Vitamin B1, 1.2 times more Vitamin B3 and 1.5 times more Vitamin C than Raw Cabbage.
• While Raw Cabbage contains 2.1 times more Vitamin B6, 1.4 times more Vitamin B9 and more Vitamin K than Raw Oranges.
• Both Raw Oranges and Raw Cabbage have similar amounts of Vitamin B2, Vitamin B5 and Vitamin E per 1 lb.
• Both Raw Oranges as well as Raw Cabbage have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Oranges vs Cabbage:

• Raw Oranges have 2.4 times more Copper than Raw Cabbage.
• While Raw Cabbage contains 4.7 times more Iron, 6.4 times more Manganese, 1.9 times more Phosphorus, more Sodium and 2.6 times more Zinc than Raw Oranges.
• Both Raw Oranges and Raw Cabbage have similar amounts of Calcium, Magnesium, Potassium and Water per 1 lb.
• Both Raw Oranges as well as Raw Cabbage have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Oranges have 1.9 times more Energy, 2 times more Carbohydrate and 2.9 times more Sugars than Raw Cabbage.
• While Raw Cabbage contains 1.4 times more Protein than Raw Oranges.
• Both Raw Oranges and Raw Cabbage have similar amounts of Fiber per 1 lb.
• Both Raw Oranges as well as Raw Cabbage have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.