Comparing Nutrients in 5 ounces Cabbage VS Oranges

Macros Ratio

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

Macro Nutrients

	Cabbage	Oranges	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	2.3% 66.6kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	0.066% 0.021g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.024g	0.15% 0.026g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.32% 8.22g	13% 16.7g	130g per day for Men 19-50 years
Sugars	6.26% 4.54g	18.3% 13.3g	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	2.83% 2.06g	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	% 2.37g	NA	g per day for Men 19-50 years
Sucrose	% 0.11g	NA	g per day for Men 19-50 years
Fiber	9.33% 3.54g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	3.24% 1.8g	2.38% 1.33g	56g per day for Men 19-50 years

Vitamins

	Cabbage	Oranges	Recommended Dietary Allowance
Vitamin A	0.79% 7.1μg	1.73% 15.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.2% 0.086mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.07% 0.33mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6% 0.3mg	7.1% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.5% 0.18mg	6.54% 0.085mg	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	15.2% 61μg	10.6% 42.5μg	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	57.6% 52mg	83.8% 75.4mg	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	1.4% 0.21mg	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	89.8% 108μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cabbage	Oranges	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	3% 0.027mg	7.1% 0.064mg	0.9mg per day for Men 19-50 years
Fluoride	0.035% 1.4μg	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	8.33% 0.67mg	1.77% 0.14mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	9.86% 0.23mg	1.54% 0.035mg	2.3mg per day for Men 19-50 years
Molybdenum	22% 9.84μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	5.26% 37mg	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	7.1% 241mg	7.55% 257mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.5mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	2.3% 0.26mg	0.9% 0.099mg	11mg per day for Men 19-50 years
Water	3.53% 131g	3.32% 123g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cabbage vs Oranges:

• Raw Cabbage has 2.1 times more Vitamin B6, 1.4 times more Vitamin B9 and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 2.2 times more Vitamin A, 1.4 times more Vitamin B1 and 1.5 times more Vitamin C than Raw Cabbage.
• Both Raw Cabbage and Raw Oranges have similar amounts of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin E per 5 oz.
• Both Raw Cabbage as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Cabbage vs Oranges:

• Raw Cabbage has 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.
• While Raw Oranges contain 2.4 times more Copper than Raw Cabbage.
• Both Raw Cabbage and Raw Oranges have similar amounts of Calcium, Magnesium, Potassium and Water per 5 oz.
• Both Raw Cabbage as well as Raw Oranges have insufficient amounts of Selenium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Cabbage has 1.4 times more Protein than Raw Oranges.
• While Raw Oranges contain 1.9 times more Energy, 2 times more Carbohydrate and 2.9 times more Sugars than Raw Cabbage.
• Both Raw Cabbage and Raw Oranges have similar amounts of Fiber per 5 oz.
• Both Raw Cabbage as well as Raw Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.