Comparing Nutrients in 5 ounces Fresh Orange juice VS Boiled Cabbage

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Boiled Cabbage	18%	2%	80%

Macro Nutrients

	Fresh Orange juice	Boiled Cabbage	Recommended Dietary Allowance
Energy	2.2% 63.8kcal	1.12% 32.6kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.088% 0.085g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	0.075% 0.013g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.3% 14.7g	6% 7.8g	130g per day for Men 19-50 years
Sugars	16.4% 12g	5.45% 3.95g	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	4.14% 3g	2.27% 1.64g	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	% 2.57g	% 2.3g	g per day for Men 19-50 years
Sucrose	% 5.87g	% 0g	g per day for Men 19-50 years
Fiber	0.75% 0.28g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	1.77% 0.99g	3.2% 1.8g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Boiled Cabbage	Recommended Dietary Allowance
Vitamin A	1.57% 14μg	0.63% 5.67μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.6% 0.13mg	7.2% 0.086mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.27% 0.043mg	4.14% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	2.2% 0.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.4% 0.27mg	4.93% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.36% 0.057mg	12.2% 0.16mg	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	10.6% 42.5μg	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	78.7% 71mg	59% 53mg	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	0.38% 0.057mg	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.12% 0.14μg	128% 154μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Boiled Cabbage	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	6.93% 0.062mg	2.68% 0.024mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.035% 1.4μg	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	3.54% 0.28mg	3% 0.24mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	5.06% 21.3mg	420mg per day for Men 19-50 years
Manganese	0.86% 0.02mg	12.6% 0.29mg	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	3.44% 24mg	6.7% 46.8mg	700mg per day for Men 19-50 years
Potassium	8.34% 283mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.76% 11.3mg	1500mg per day for Men 19-50 years
Zinc	0.64% 0.071mg	2.58% 0.28mg	11mg per day for Men 19-50 years
Water	3.4% 125g	3.55% 131g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Boiled Cabbage per 5 oz

Compare the macro and micronutrient content in 5 oz of Fresh Orange juice versus 5 oz of Boiled Cabbage to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Fresh Orange juice vs Boiled Cabbage:

• 5 ounces of Fresh Orange juice have 1.5 times more Vitamin B1, 1.6 times more Vitamin B3 and 1.3 times more Vitamin C than Boiled Cabbage.
• While 5 oz of Boiled and Drained Cabbage contain 1.3 times more Vitamin B2, 2.8 times more Vitamin B6 and 1087 times more Vitamin K than Raw Orange juice.
• Both Fresh Orange juice and Boiled Cabbage provide similar amounts of Vitamin B5 and Vitamin B9 per five ounces.
• 5 ounces of Fresh Orange juice have insufficient amounts of Vitamin K
• 5 ounces of Boiled Cabbage have insufficient amounts of Vitamin B3
• Both Raw Orange juice as well as Boiled and Drained Cabbage have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Fresh Orange juice vs Boiled Cabbage:

• 5 ounces of Fresh Orange juice have 2.6 times more Copper than Boiled Cabbage.
• While 5 oz of Boiled and Drained Cabbage contain 4.4 times more Calcium, 1.4 times more Magnesium, 14.6 times more Manganese and 1.9 times more Phosphorus than Raw Orange juice.
• Both Fresh Orange juice and Boiled Cabbage contain similar levels of Iron, Potassium and Water per five ounces.
• 5 ounces of Fresh Orange juice lack sufficient amounts of Calcium and Manganese
• 5 ounces of Boiled Cabbage lack sufficient amounts of Copper
• Both Raw Orange juice as well as Boiled and Drained Cabbage lack sufficient amounts of Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Fresh Orange juice have 1.9 times more Carbohydrate, 3 times more Sugars and 1.8 times more Fructose than Boiled Cabbage.
• While 5 oz of Boiled and Drained Cabbage contain 9.5 times more Fiber and 1.8 times more Protein than Raw Orange juice.
• 5 ounces of Fresh Orange juice provide inadequate amounts of Fiber and Protein
• Both Raw Orange juice as well as Boiled and Drained Cabbage provide inadequate amounts of Energy, Omega 3 and Omega 6 in five ounces.