Comparing Nutrients in 5 ounces Navel Oranges VS Boiled Cabbage

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Boiled Cabbage	18%	2%	80%

Macro Nutrients

	Navel Oranges	Boiled Cabbage	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	1.12% 32.6kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.088% 0.085g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	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	13.7% 17.8g	6% 7.8g	130g per day for Men 19-50 years
Sugars	16.6% 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	4.4% 3.2g	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	% 2.8g	% 2.3g	g per day for Men 19-50 years
Sucrose	% 6.07g	% 0g	g per day for Men 19-50 years
Fiber	8.2% 3.1g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	3.2% 1.8g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Boiled Cabbage	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	0.63% 5.67μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.03% 0.096mg	7.2% 0.086mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	4.14% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.77% 0.6mg	2.2% 0.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	4.93% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	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	12% 48μg	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	93% 83.8mg	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	1.4% 0.21mg	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

	Navel 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	2.3% 0.18mg	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	1.8% 0.041mg	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	4.66% 32.6mg	6.7% 46.8mg	700mg per day for Men 19-50 years
Potassium	6.92% 235mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	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	1.03% 0.11mg	2.58% 0.28mg	11mg per day for Men 19-50 years
Water	3.3% 122g	3.55% 131g	3700g per day for Men 19-50 years

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

• Raw Navel Oranges have 3 times more Vitamin A, 1.3 times more Vitamin B2, 1.7 times more Vitamin B3, 1.5 times more Vitamin B5 and 1.6 times more Vitamin C than Boiled and Drained Cabbage.
• While Boiled and Drained Cabbage contains 1.4 times more Vitamin B6 and more Vitamin K than Raw Navel Oranges.
• Both Raw Navel Oranges and Boiled and Drained Cabbage have similar amounts of Vitamin B1, Vitamin B9 and Vitamin E per 5 oz.
• Both Raw Navel Oranges as well as Boiled and Drained Cabbage have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Navel Oranges vs Boiled Cabbage:

• Raw Navel Oranges have 2.3 times more Copper than Boiled and Drained Cabbage.
• While Boiled and Drained Cabbage contains 1.3 times more Iron, 1.4 times more Magnesium, 7.1 times more Manganese, 1.4 times more Phosphorus, more Selenium and 2.5 times more Zinc than Raw Navel Oranges.
• Both Raw Navel Oranges and Boiled and Drained Cabbage have similar amounts of Calcium, Potassium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Navel Oranges have 2.1 times more Energy, 2.3 times more Carbohydrate, 3 times more Sugars and 1.9 times more Fructose than Boiled and Drained Cabbage.
• While Boiled and Drained Cabbage contains 1.4 times more Protein than Raw Navel Oranges.
• Both Raw Navel Oranges and Boiled and Drained Cabbage have similar amounts of Fiber per 5 oz.
• Both Raw Navel Oranges as well as Boiled and Drained Cabbage have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.