Comparing Nutrients in 5 ounces Navel Oranges VS Red Cabbage

Macros Ratio

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

Macro Nutrients

	Navel Oranges	Red Cabbage	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	1.5% 44kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.23% 0.23g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	0.093% 0.03g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	4% 0.064g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	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	13.7% 17.8g	8.04% 10.4g	130g per day for Men 19-50 years
Sugars	16.6% 12g	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	4.4% 3.2g	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	% 2.8g	% 2.47g	g per day for Men 19-50 years
Sucrose	% 6.07g	% 0.85g	g per day for Men 19-50 years
Fiber	8.2% 3.1g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	3.6% 2.03g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Red Cabbage	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	8.8% 79.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.03% 0.096mg	7.56% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	7.52% 0.098mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.77% 0.6mg	3.7% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	4.17% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	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	12% 48μg	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	93% 83.8mg	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	1.4% 0.21mg	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

	Navel Oranges	Red Cabbage	Recommended Dietary Allowance
Calcium	6.1% 61mg	6.38% 63.8mg	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	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	2.3% 0.18mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.041mg	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	4.66% 32.6mg	6.07% 42.5mg	700mg per day for Men 19-50 years
Potassium	6.92% 235mg	10% 344mg	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	2.55% 38.3mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	2.83% 0.31mg	11mg per day for Men 19-50 years
Water	3.3% 122g	3.46% 128g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Red Cabbage per 5 oz

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

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

• 5 ounces of Navel Oranges have 1.8 times more Vitamin B5 and 1.9 times more Vitamin B9 than Red Cabbage.
• While 5 oz of Raw Red Cabbage contain 4.7 times more Vitamin A, 1.4 times more Vitamin B2, 2.6 times more Vitamin B6 and more Vitamin K than Raw Navel Oranges.
• Both Navel Oranges and Red Cabbage provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin C per five ounces.
• 5 ounces of Navel Oranges have insufficient amounts of Vitamin A and Vitamin K
• Both Raw Navel Oranges as well as Raw Red Cabbage have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in five ounces.

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

• 5 ounces of Navel Oranges have 2.3 times more Copper than Red Cabbage.
• While 5 oz of Raw Red Cabbage contain 6.2 times more Iron, 1.5 times more Magnesium, 8.4 times more Manganese, 1.3 times more Phosphorus, 1.5 times more Potassium and 2.8 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Red Cabbage contain similar levels of Calcium and Water per five ounces.
• 5 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
• 5 ounces of Red Cabbage lack sufficient amounts of Copper
• Both Raw Navel Oranges as well as Raw Red Cabbage lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Navel Oranges have 1.7 times more Carbohydrate, 2.2 times more Sugars and 1.5 times more Fructose than Red Cabbage.
• While 5 oz of Raw Red Cabbage contain 5 times more Omega 3 and 1.6 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Red Cabbage offer comparable quantities of Fiber per five ounces.
• 5 ounces of Navel Oranges provide inadequate amounts of Omega 3 and Protein
• Both Raw Navel Oranges as well as Raw Red Cabbage provide inadequate amounts of Energy and Omega 6 in five ounces.