Comparing Nutrients in 1 pound Navel Oranges VS Red Cabbage

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Red Cabbage	16%	4%	80%

Macro Nutrients

	Navel Oranges	Red Cabbage	Recommended Dietary Allowance
Energy	7.66% 222kcal	4.85% 141kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	0.75% 0.73g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	0.3% 0.095g	32g per day for Men 19-50 years
Omega 3	2.55% 0.041g	12.8% 0.2g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	0.91% 0.15g	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	25.7% 33.4g	130g per day for Men 19-50 years
Sugars	53% 38.6g	24% 17.4g	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	9.26% 6.7g	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	% 7.9g	g per day for Men 19-50 years
Sucrose	% 19.4g	% 2.72g	g per day for Men 19-50 years
Fiber	26.3% 9.98g	25% 9.53g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Red Cabbage	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	28.2% 254μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.7% 0.31mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.93mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.7% 1.2mg	13.3% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	73% 0.95mg	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	20.4% 81.6μg	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	287% 259mg	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	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	144% 173μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Red Cabbage	Recommended Dietary Allowance
Calcium	19.5% 195mg	20.4% 204mg	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	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	7.37% 0.59mg	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	5.7% 0.13mg	48% 1.1mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	60.6% 27.3μg	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	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	22% 753mg	32.4% 1102mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	8.16% 122mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	9.07% 1mg	11mg per day for Men 19-50 years
Water	10.5% 390g	11% 410g	3700g per day for Men 19-50 years

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

• Raw Navel Oranges have 1.8 times more Vitamin B5, 1.9 times more Vitamin B9 and 1.4 times more Vitamin E than Raw Red Cabbage.
• While Raw Red Cabbage contains 4.7 times more Vitamin A, 1.4 times more Vitamin B2, 2.6 times more Vitamin B6 and more Vitamin K than Raw Navel Oranges.
• Both Raw Navel Oranges and Raw Red Cabbage have similar amounts of Vitamin B1, Vitamin B3 and Vitamin C per 1 lb.
• Both Raw Navel Oranges as well as Raw Red Cabbage have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Raw Navel Oranges have 2.3 times more Copper than Raw Red Cabbage.
• While Raw Red Cabbage contains 6.2 times more Iron, 1.5 times more Magnesium, 8.4 times more Manganese, 1.3 times more Phosphorus, 1.5 times more Potassium, more Selenium, 27 times more Sodium and 2.8 times more Zinc than Raw Navel Oranges.
• Both Raw Navel Oranges and Raw Red Cabbage have similar amounts of Calcium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Navel Oranges have 1.6 times more Energy, 1.7 times more Carbohydrate, 2.2 times more Sugars and 1.5 times more Fructose than Raw Red Cabbage.
• While Raw Red Cabbage contains 5 times more Omega 3 and 1.6 times more Protein than Raw Navel Oranges.
• Both Raw Navel Oranges and Raw Red Cabbage have similar amounts of Fiber per 1 lb.
• Both Raw Navel Oranges as well as Raw Red Cabbage have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.