Comparing Nutrients in 5 ounces Oranges with Peel VS Red Cabbage

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Red Cabbage	16%	4%	80%

Macro Nutrients

	Oranges with Peel	Red Cabbage	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	1.5% 44kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	0.23% 0.23g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.093% 0.03g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	4% 0.064g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	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	17% 22g	8.04% 10.4g	130g per day for Men 19-50 years
Sugars	NA	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	16.8% 6.38g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	3.3% 1.84g	3.6% 2.03g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Red Cabbage	Recommended Dietary Allowance
Vitamin A	2.05% 18.4μg	8.8% 79.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	7.56% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	7.52% 0.098mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.43% 0.71mg	3.7% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.36% 0.47mg	4.17% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	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	112% 101mg	89.8% 80.8mg	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	1.04% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	45% 54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Red Cabbage	Recommended Dietary Allowance
Calcium	9.92% 99mg	6.38% 63.8mg	1000mg per day for Men 19-50 years
Copper	8.98% 0.081mg	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	14% 1.13mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	NA	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	4.45% 31mg	6.07% 42.5mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	10% 344mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	2.55% 38.3mg	1500mg per day for Men 19-50 years
Zinc	1.4% 0.16mg	2.83% 0.31mg	11mg per day for Men 19-50 years
Water	3.15% 117g	3.46% 128g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Oranges with Peel 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 Oranges with Peel vs Red Cabbage:

• 5 ounces of Oranges with Peel have 1.6 times more Vitamin B1, 2.2 times more Vitamin B5, 1.7 times more Vitamin B9 and 1.2 times more Vitamin C than Red Cabbage.
• While 5 oz of Raw Red Cabbage contain 4.3 times more Vitamin A, 1.4 times more Vitamin B2 and 2.2 times more Vitamin B6 than Raw Oranges with Peel .
• Both Oranges with Peel and Red Cabbage provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Oranges with Peel have insufficient amounts of Vitamin A
• Both Raw Oranges with Peel as well as Raw Red Cabbage have insufficient amounts of Vitamin B12 in five ounces.

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

• 5 ounces of Oranges with Peel have 1.6 times more Calcium and 3.4 times more Copper than Red Cabbage.
• While 5 oz of Raw Red Cabbage contain 1.4 times more Phosphorus and 2 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Red Cabbage contain similar levels of Iron, Magnesium, Potassium and Water per five ounces.
• 5 ounces of Oranges with Peel lack sufficient amounts of Zinc
• 5 ounces of Red Cabbage lack sufficient amounts of Copper
• Both Raw Oranges with Peel as well as Raw Red Cabbage lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oranges with Peel have 2 times more Energy, 2.1 times more Carbohydrate and 2.1 times more Fiber than Red Cabbage.
• While 5 oz of Raw Red Cabbage contain 2.8 times more Omega 3 than Raw Oranges with Peel .
• Both Oranges with Peel and Red Cabbage offer comparable quantities of Protein per five ounces.
• 5 ounces of Oranges with Peel provide inadequate amounts of Omega 3
• 5 ounces of Red Cabbage provide inadequate amounts of Energy
• Both Raw Oranges with Peel as well as Raw Red Cabbage provide inadequate amounts of Omega 6 in five ounces.