Comparing Nutrients in 5 ounces Florida Oranges VS Boiled Cabbage

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Boiled Cabbage	18%	2%	80%

Macro Nutrients

	Florida Oranges	Boiled Cabbage	Recommended Dietary Allowance
Energy	2.25% 65.2kcal	1.12% 32.6kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.088% 0.085g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	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	0.26% 0.044g	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	12.6% 16.4g	6% 7.8g	130g per day for Men 19-50 years
Sugars	18% 13g	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	NA	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	NA	% 2.3g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	8.95% 3.4g	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

	Florida Oranges	Boiled Cabbage	Recommended Dietary Allowance
Vitamin A	1.73% 15.6μg	0.63% 5.67μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	7.2% 0.086mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	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	7.1% 0.35mg	4.93% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.56% 0.072mg	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	6.02% 24μg	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	71% 63.8mg	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	1.7% 0.26mg	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	128% 154μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Boiled Cabbage	Recommended Dietary Allowance
Calcium	6.1% 61mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	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	1.6% 0.13mg	3% 0.24mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	5.06% 21.3mg	420mg per day for Men 19-50 years
Manganese	1.48% 0.034mg	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	2.43% 17mg	6.7% 46.8mg	700mg per day for Men 19-50 years
Potassium	7.05% 240mg	8.17% 278mg	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	0.76% 11.3mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	2.58% 0.28mg	11mg per day for Men 19-50 years
Water	3.34% 124g	3.55% 131g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Boiled Cabbage per 5 oz

Compare the macro and micronutrient content in 5 oz of Florida Oranges 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 Florida Oranges vs Boiled Cabbage:

• 5 ounces of Florida Oranges have 1.6 times more Vitamin B1, 1.6 times more Vitamin B3 and 1.4 times more Vitamin B5 than Boiled Cabbage.
• While 5 oz of Boiled and Drained Cabbage contain 2.2 times more Vitamin B6, 1.8 times more Vitamin B9 and more Vitamin K than Raw Florida Oranges.
• Both Florida Oranges and Boiled Cabbage provide similar amounts of Vitamin B2 and Vitamin C per five ounces.
• 5 ounces of Florida Oranges have insufficient amounts of Vitamin K
• 5 ounces of Boiled Cabbage have insufficient amounts of Vitamin B3
• Both Raw Florida Oranges 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 Florida Oranges vs Boiled Cabbage:

• 5 ounces of Florida Oranges have 2.3 times more Copper than Boiled Cabbage.
• While 5 oz of Boiled and Drained Cabbage contain 1.9 times more Iron, 1.5 times more Magnesium, 8.5 times more Manganese and 2.8 times more Phosphorus than Raw Florida Oranges.
• Both Florida Oranges and Boiled Cabbage contain similar levels of Calcium, Potassium and Water per five ounces.
• 5 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese and Phosphorus
• 5 ounces of Boiled Cabbage lack sufficient amounts of Copper
• Both Raw Florida Oranges 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 Florida Oranges have 2.1 times more Carbohydrate, 3.3 times more Sugars and 1.3 times more Fiber than Boiled Cabbage.
• While 5 oz of Boiled and Drained Cabbage contain 1.8 times more Protein than Raw Florida Oranges.
• 5 ounces of Florida Oranges provide inadequate amounts of Protein
• Both Raw Florida Oranges as well as Boiled and Drained Cabbage provide inadequate amounts of Energy, Omega 3 and Omega 6 in five ounces.