Comparing Nutrients in 1 pound Navel Oranges VS Cabbage

Macros Ratio

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

Macro Nutrients

	Navel Oranges	Cabbage	Recommended Dietary Allowance
Energy	7.66% 222kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	2.55% 0.041g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	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	43.8% 57g	20.2% 26.3g	130g per day for Men 19-50 years
Sugars	53% 38.6g	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	14% 10.2g	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	% 8.94g	% 7.57g	g per day for Men 19-50 years
Sucrose	% 19.4g	% 0.36g	g per day for Men 19-50 years
Fiber	26.3% 9.98g	30% 11.3g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Cabbage	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	2.5% 22.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.7% 0.31mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.93mg	6.63% 1.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.7% 1.2mg	19.2% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	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	38.6% 154μg	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	298% 268mg	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	4.54% 0.68mg	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

	Navel Oranges	Cabbage	Recommended Dietary Allowance
Calcium	19.5% 195mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	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	7.37% 0.59mg	26.6% 2.13mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	5.7% 0.13mg	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	15% 104mg	17% 118mg	700mg per day for Men 19-50 years
Potassium	22% 753mg	22.7% 771mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	5.44% 81.6mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	7.42% 0.82mg	11mg per day for Men 19-50 years
Water	10.5% 390g	11.3% 418g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Cabbage per 1 lb

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

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

• 1 pound of Navel Oranges has 1.3 times more Vitamin B2, 1.8 times more Vitamin B3, 1.2 times more Vitamin B5 and 1.6 times more Vitamin C than Cabbage.
• While 1 lb of Raw Cabbage contains 1.6 times more Vitamin B6, 1.3 times more Vitamin B9 and more Vitamin K than Raw Navel Oranges.
• Both Navel Oranges and Cabbage provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Navel Oranges have insufficient amounts of Vitamin K
• 1 pound of Cabbage have insufficient amounts of Vitamin B3
• Both Raw Navel Oranges as well as Raw Cabbage have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one pound.

Comparing minerals per 1 pound for Navel Oranges vs Cabbage:

• 1 pound of Navel Oranges has 2.1 times more Copper than Cabbage.
• While 1 lb of Raw Cabbage contains 3.6 times more Iron and 5.5 times more Manganese than Raw Navel Oranges.
• Both Navel Oranges and Cabbage contain similar levels of Calcium, Magnesium, Phosphorus, Potassium and Water per one pound.
• 1 pound of Navel Oranges lack sufficient amounts of Iron and Manganese
• Both Raw Navel Oranges as well as Raw Cabbage lack sufficient amounts of Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Navel Oranges has 2.2 times more Carbohydrate, 2.7 times more Sugars and 1.6 times more Fructose than Cabbage.
• While 1 lb of Raw Cabbage contains 1.4 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Cabbage offer comparable quantities of Fiber per one pound.
• 1 pound of Navel Oranges provide inadequate amounts of Protein
• Both Raw Navel Oranges as well as Raw Cabbage provide inadequate amounts of Energy, Omega 3 and Omega 6 in one pound.