Comparing Nutrients in 1 pound Florida Oranges VS Boiled Cabbage

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Boiled Cabbage	18%	2%	80%

Macro Nutrients

	Florida Oranges	Boiled Cabbage	Recommended Dietary Allowance
Energy	7.2% 209kcal	3.6% 104kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0% 0g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	0.24% 0.041g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40.3% 52.3g	19.2% 25g	130g per day for Men 19-50 years
Sugars	57% 41.5g	17.5% 12.7g	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	NA	7.26% 5.26g	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	% 7.35g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	28.6% 11g	22.7% 8.6g	38g per day for Men 19-50 years
Protein	5.67% 3.18g	10.3% 5.76g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Boiled Cabbage	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	7.03% 1.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	15.8% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.8% 0.23mg	39% 0.51mg	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	19.3% 77μg	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	227% 204mg	189% 170mg	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	4.23% 0.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	411% 493μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Boiled Cabbage	Recommended Dietary Allowance
Calcium	19.5% 195mg	21.8% 218mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	8.57% 0.077mg	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	5.1% 0.41mg	9.64% 0.77mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	4.73% 0.11mg	40.4% 0.93mg	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	7.78% 54.4mg	21.4% 150mg	700mg per day for Men 19-50 years
Potassium	22.5% 767mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	2.4% 36.3mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	10.7% 395g	11.3% 420g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Boiled Cabbage per 1 lb

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

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

• 1 pound of Florida Oranges has 1.6 times more Vitamin B1, 1.6 times more Vitamin B3 and 1.4 times more Vitamin B5 than Boiled Cabbage.
• While 1 lb of Boiled and Drained Cabbage contains 2.2 times more Vitamin B6, 1.8 times more Vitamin B9 and more Vitamin K than Raw Florida Oranges.
• Both Florida Oranges and Boiled Cabbage provide similar amounts of Vitamin B2 and Vitamin C per one pound.
• 1 pound of Florida Oranges have insufficient amounts of Vitamin K
• 1 pound of Boiled Cabbage have insufficient amounts of Vitamin B3
• Both Raw Florida Oranges as well as Boiled and Drained Cabbage have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one pound.

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

• 1 pound of Florida Oranges has 2.3 times more Copper than Boiled Cabbage.
• While 1 lb of Boiled and Drained Cabbage contains 1.9 times more Iron, 1.5 times more Magnesium, 8.5 times more Manganese and 2.8 times more Phosphorus than Raw Florida Oranges.
• Both Florida Oranges and Boiled Cabbage contain similar levels of Calcium, Potassium and Water per one pound.
• 1 pound of Florida Oranges lack sufficient amounts of Iron, Manganese and Phosphorus
• 1 pound of Boiled Cabbage lack sufficient amounts of Copper
• Both Raw Florida Oranges as well as Boiled and Drained Cabbage lack sufficient amounts of Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Florida Oranges has 2.1 times more Carbohydrate, 3.3 times more Sugars and 1.3 times more Fiber than Boiled Cabbage.
• While 1 lb of Boiled and Drained Cabbage contains 1.8 times more Protein than Raw Florida Oranges.
• 1 pound of Florida Oranges provide inadequate amounts of Protein
• Both Raw Florida Oranges as well as Boiled and Drained Cabbage provide inadequate amounts of Energy, Omega 3 and Omega 6 in one pound.