Comparing Nutrients in 5 ounces Oranges with Peel VS Boiled Red Cabbage

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Boiled Red Cabbage	17%	2%	81%

Macro Nutrients

	Oranges with Peel	Boiled Red Cabbage	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	1.4% 41kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.049% 0.016g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	2.13% 0.034g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	0.16% 0.027g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	7.57% 9.84g	130g per day for Men 19-50 years
Sugars	NA	6.5% 4.7g	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	2.35% 1.7g	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	% 2g	g per day for Men 19-50 years
Sucrose	NA	% 1g	g per day for Men 19-50 years
Fiber	16.8% 6.38g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	3.3% 1.84g	3.82% 2.14g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Boiled Red Cabbage	Recommended Dietary Allowance
Vitamin A	2.05% 18.4μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	8.4% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	6.54% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.43% 0.71mg	3.4% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.36% 0.47mg	4.37% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	24.5% 0.32mg	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	8.5% 34μg	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	112% 101mg	54% 48.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.13% 0.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	56.2% 67.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Boiled Red Cabbage	Recommended Dietary Allowance
Calcium	9.92% 99mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	8.98% 0.081mg	8.5% 0.077mg	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	14% 1.13mg	11.7% 0.94mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	5.74% 24mg	420mg per day for Men 19-50 years
Manganese	NA	13.7% 0.32mg	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	4.45% 31mg	6.7% 46.8mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	11% 371mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	5.93% 3.26μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	1.4% 0.16mg	3.22% 0.35mg	11mg per day for Men 19-50 years
Water	3.15% 117g	3.5% 129g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Boiled Red Cabbage per 5 oz

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

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

• 5 ounces of Oranges with Peel have 1.4 times more Vitamin B1, 1.3 times more Vitamin B3, 2.1 times more Vitamin B5, 1.3 times more Vitamin B9 and 2.1 times more Vitamin C than Boiled Red Cabbage.
• While 5 oz of Boiled and Drained Red Cabbage contain 2.4 times more Vitamin B6 than Raw Oranges with Peel .
• Both Oranges with Peel and Boiled Red Cabbage provide similar amounts of Vitamin B2 per five ounces.
• Both Raw Oranges with Peel as well as Boiled and Drained Red Cabbage have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Oranges with Peel vs Boiled Red Cabbage:

• 5 ounces of Oranges with Peel have 1.7 times more Calcium and 1.2 times more Iron than Boiled Red Cabbage.
• While 5 oz of Boiled and Drained Red Cabbage contain 1.5 times more Phosphorus, 1.3 times more Potassium, 3.3 times more Selenium and 2.3 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Boiled Red Cabbage contain similar levels of Copper, Magnesium and Water per five ounces.
• 5 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oranges with Peel have 2.2 times more Energy, 2.2 times more Carbohydrate and 1.7 times more Fiber than Boiled Red Cabbage.
• Both Oranges with Peel and Boiled Red Cabbage offer comparable quantities of Protein per five ounces.
• 5 ounces of Boiled Red Cabbage provide inadequate amounts of Energy
• Both Raw Oranges with Peel as well as Boiled and Drained Red Cabbage provide inadequate amounts of Omega 3 and Omega 6 in five ounces.