Comparing Nutrients in 5 ounces Cabbage VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Cabbage	18%	3%	79%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Cabbage	Oranges with Peel	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	3.08% 89.3kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.024g	0.37% 0.062g	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	17% 22g	130g per day for Men 19-50 years
Sugars	6.26% 4.54g	NA	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	16.8% 6.38g	38g per day for Men 19-50 years
Protein	3.24% 1.8g	3.3% 1.84g	56g per day for Men 19-50 years

Vitamins

	Cabbage	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0.79% 7.1μg	2.05% 18.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.2% 0.086mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.07% 0.33mg	4.43% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6% 0.3mg	9.36% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.5% 0.18mg	10% 0.13mg	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	112% 101mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.4% 0.21mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	89.8% 108μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cabbage	Oranges with Peel	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	3% 0.027mg	8.98% 0.081mg	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	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	9.86% 0.23mg	NA	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	4.45% 31mg	700mg per day for Men 19-50 years
Potassium	7.1% 241mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.5mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	2.3% 0.26mg	1.4% 0.16mg	11mg per day for Men 19-50 years
Water	3.53% 131g	3.15% 117g	3700g per day for Men 19-50 years

Nutrient Comparison: Cabbage VS Oranges with Peel per 5 oz

Compare the macro and micronutrient content in 5 oz of Cabbage versus 5 oz of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Cabbage have 1.3 times more Vitamin B6 and 1.4 times more Vitamin B9 than Oranges with Peel .
• While 5 oz of Raw Oranges with Peel contain 1.6 times more Vitamin B1, 1.3 times more Vitamin B2, 2.1 times more Vitamin B3, 1.6 times more Vitamin B5 and 1.9 times more Vitamin C than Raw Cabbage.
• 5 ounces of Cabbage have insufficient amounts of Vitamin B3
• Both Raw Cabbage as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Cabbage vs Oranges with Peel :

• 5 oz of Raw Oranges with Peel contain 1.8 times more Calcium, 3 times more Copper and 1.7 times more Iron than Raw Cabbage.
• Both Cabbage and Oranges with Peel contain similar levels of Magnesium, Phosphorus, Potassium and Water per five ounces.
• Both Raw Cabbage as well as Raw Oranges with Peel lack sufficient amounts of Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Oranges with Peel contain 2.5 times more Energy, 2.7 times more Carbohydrate and 1.8 times more Fiber than Raw Cabbage.
• Both Cabbage and Oranges with Peel offer comparable quantities of Protein per five ounces.
• 5 ounces of Cabbage provide inadequate amounts of Energy
• Both Raw Cabbage as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in five ounces.