Comparing Nutrients in 500 calories Navel Oranges VS Savoy Cabbage

Weight per 500 calories

• Navel Oranges: 1020g
• Savoy Cabbage: 1852g

Navel Oranges have 1.8 times more energy per 100g than Savoy Cabbage. It has low energy density when compared to other foods. Raw Savoy Cabbage having very low energy density.

Discover which food has more nutrients per 500 calories - Navel Oranges or Savoy Cabbage?

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Savoy Cabbage	24%	3%	73%

Macro Nutrients

	Navel Oranges	Savoy Cabbage	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.58% 1.53g	1.9% 1.85g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	0.75% 0.24g	32g per day for Men 19-50 years
Omega 3	5.74% 0.092g	32.4% 0.52g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.23g	2.3% 0.39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 128g	87% 113g	130g per day for Men 19-50 years
Sugars	120% 86.7g	58% 42g	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	31.7% 23g	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	% 20g	NA	g per day for Men 19-50 years
Sucrose	% 43.7g	NA	g per day for Men 19-50 years
Fiber	59% 22.4g	151% 57.4g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	66% 37g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Savoy Cabbage	Recommended Dietary Allowance
Vitamin A	13.6% 122μg	103% 926μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58% 0.69mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.34mg	34.7% 5.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.3% 2.66mg	69.3% 3.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	271% 3.5mg	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	86.7% 347μg	370% 1481μg	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	670% 603mg	638% 574mg	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	10.2% 1.53mg	21% 3.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1062% 1274μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Savoy Cabbage	Recommended Dietary Allowance
Calcium	44% 439mg	65% 648mg	1000mg per day for Men 19-50 years
Copper	44.2% 0.4mg	128% 1.15mg	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	16.6% 1.33mg	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	26.7% 112mg	123% 519mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	145% 3.33mg	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	33.5% 235mg	111% 778mg	700mg per day for Men 19-50 years
Potassium	50% 1694mg	125% 4259mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	30.3% 16.7μg	55μg per day for Men 19-50 years
Sodium	0.68% 10.2mg	34.6% 519mg	1500mg per day for Men 19-50 years
Zinc	7.42% 0.82mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	23.7% 877g	45.5% 1685g	3700g per day for Men 19-50 years

Navel Oranges VS Savoy Cabbage Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Navel Oranges or Savoy Cabbage?

Lets compare vitamin content per 500 calories of Navel Oranges vs Savoy Cabbage:

• 500 kcal of Raw Savoy Cabbage contain 7.6 times more Vitamin A, 1.9 times more Vitamin B1, 1.3 times more Vitamin B3, 1.3 times more Vitamin B5, 4.4 times more Vitamin B6, 4.3 times more Vitamin B9, 2.1 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Navel Oranges and Savoy Cabbage provide similar amounts of Vitamin B2 and Vitamin C per 500 calories.
• 500 calories of Navel Oranges have insufficient amounts of Vitamin K
• Both Raw Navel Oranges as well as Raw Savoy Cabbage have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Navel Oranges vs Savoy Cabbage:

• 500 kcal of Raw Savoy Cabbage contain 1.5 times more Calcium, 2.9 times more Copper, 5.6 times more Iron, 4.6 times more Magnesium, 11.3 times more Manganese, 3.3 times more Phosphorus, 2.5 times more Potassium, more Selenium, 50.8 times more Sodium, 6.1 times more Zinc and 1.9 times more Water than Raw Navel Oranges.
• 500 calories of Navel Oranges lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Navel Oranges have 2.1 times more Sugars than Savoy Cabbage.
• While 500 kcal of Raw Savoy Cabbage contain 5.6 times more Omega 3, 2.6 times more Fiber and 4 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Savoy Cabbage offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Navel Oranges provide inadequate amounts of Omega 3
• Both Raw Navel Oranges as well as Raw Savoy Cabbage provide inadequate amounts of Omega 6 in 500 calories.