Comparing Nutrients in 5 ounces Oranges VS Red Cabbage

Macros Ratio

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

Macro Nutrients

	Oranges	Red Cabbage	Recommended Dietary Allowance
Energy	2.3% 66.6kcal	1.5% 44kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	0.23% 0.23g	97g per day for Men 19-50 years
Saturated Fat	0.066% 0.021g	0.093% 0.03g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	4% 0.064g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	0.28% 0.048g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 16.7g	8.04% 10.4g	130g per day for Men 19-50 years
Sugars	18.3% 13.3g	7.5% 5.43g	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	NA	2.9% 2.1g	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	NA	% 2.47g	g per day for Men 19-50 years
Sucrose	NA	% 0.85g	g per day for Men 19-50 years
Fiber	8.95% 3.4g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	2.38% 1.33g	3.6% 2.03g	56g per day for Men 19-50 years

Vitamins

	Oranges	Red Cabbage	Recommended Dietary Allowance
Vitamin A	1.73% 15.6μg	8.8% 79.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	7.56% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	7.52% 0.098mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	3.7% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	4.17% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.54% 0.085mg	22.8% 0.3mg	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	6.38% 25.5μg	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	83.8% 75.4mg	89.8% 80.8mg	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	1.7% 0.26mg	1.04% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	45% 54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Red Cabbage	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	6.38% 63.8mg	1000mg per day for Men 19-50 years
Copper	7.1% 0.064mg	2.68% 0.024mg	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	1.77% 0.14mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	1.54% 0.035mg	15% 0.34mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	19% 8.5μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	2.83% 20mg	6.07% 42.5mg	700mg per day for Men 19-50 years
Potassium	7.55% 257mg	10% 344mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	2.55% 38.3mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	2.83% 0.31mg	11mg per day for Men 19-50 years
Water	3.32% 123g	3.46% 128g	3700g per day for Men 19-50 years

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

• Raw Oranges have 1.4 times more Vitamin B1, 1.7 times more Vitamin B5, 1.7 times more Vitamin B9 and 1.6 times more Vitamin E than Raw Red Cabbage.
• While Raw Red Cabbage contains 5.1 times more Vitamin A, 1.7 times more Vitamin B2, 1.5 times more Vitamin B3, 3.5 times more Vitamin B6 and more Vitamin K than Raw Oranges.
• Both Raw Oranges and Raw Red Cabbage have similar amounts of Vitamin C per 5 oz.
• Both Raw Oranges as well as Raw Red Cabbage have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Oranges vs Red Cabbage:

• Raw Oranges have 2.6 times more Copper than Raw Red Cabbage.
• While Raw Red Cabbage contains 8 times more Iron, 1.6 times more Magnesium, 9.7 times more Manganese, 2.1 times more Phosphorus, 1.3 times more Potassium, more Sodium and 3.1 times more Zinc than Raw Oranges.
• Both Raw Oranges and Raw Red Cabbage have similar amounts of Calcium, Selenium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Oranges have 1.5 times more Energy, 1.6 times more Carbohydrate and 2.4 times more Sugars than Raw Red Cabbage.
• While Raw Red Cabbage contains 6.4 times more Omega 3 and 1.5 times more Protein than Raw Oranges.
• Both Raw Oranges and Raw Red Cabbage have similar amounts of Fiber per 5 oz.
• Both Raw Oranges as well as Raw Red Cabbage have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.