Comparing Nutrients in 7 ounces Cabbage VS Chilled Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Cabbage	18%	3%	79%
Chilled Orange Juice	5%	2%	93%

Macro Nutrients

	Cabbage	Chilled Orange Juice	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.2% 0.034g	0.27% 0.046g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.85% 11.5g	17.6% 23g	130g per day for Men 19-50 years
Sugars	8.76% 6.35g	22.7% 16.5g	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	3.97% 2.88g	6.1% 4.43g	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	% 3.3g	% 4.13g	g per day for Men 19-50 years
Sucrose	% 0.16g	% 7.96g	g per day for Men 19-50 years
Fiber	13% 4.96g	1.57% 0.6g	38g per day for Men 19-50 years
Protein	4.54% 2.54g	2.4% 1.35g	56g per day for Men 19-50 years

Vitamins

	Cabbage	Chilled Orange Juice	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10% 0.12mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	5.95% 0.077mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.9% 0.46mg	3.47% 0.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.4% 0.42mg	7.74% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	11.6% 0.15mg	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	21.3% 85.3μg	9.43% 37.7μg	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	80.7% 72.6mg	74% 66.7mg	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	2% 0.3mg	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	126% 151μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cabbage	Chilled Orange Juice	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	4.2% 0.038mg	9.26% 0.083mg	0.9mg per day for Men 19-50 years
Fluoride	0.05% 2μg	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	11.7% 0.93mg	3.22% 0.26mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	2% 0.046mg	2.3mg per day for Men 19-50 years
Molybdenum	30.6% 13.8μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	7.37% 51.6mg	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	9.92% 337mg	10.4% 353mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	3.25% 0.36mg	1.26% 0.14mg	11mg per day for Men 19-50 years
Water	4.94% 183g	4.68% 173g	3700g per day for Men 19-50 years

Nutrient Comparison: Cabbage VS Chilled Orange Juice per 7 oz

Compare the macro and micronutrient content in 7 oz of Cabbage versus 7 oz of Chilled Orange Juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cabbage vs Chilled Orange Juice:

• 7 ounces of Cabbage have 1.3 times more Vitamin B1, 1.6 times more Vitamin B6, 2.3 times more Vitamin B9 and more Vitamin K than Chilled Orange Juice.
• Both Cabbage and Chilled Orange Juice provide similar amounts of Vitamin B2, Vitamin B5 and Vitamin C per seven ounces.
• 7 ounces of Chilled Orange Juice have insufficient amounts of Vitamin K
• Both Raw Cabbage as well as Chilled Orange Juice from Concentrate have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Cabbage vs Chilled Orange Juice:

• 7 ounces of Cabbage have 3.6 times more Calcium, 3.6 times more Iron, 7 times more Manganese and 1.5 times more Phosphorus than Chilled Orange Juice.
• While 7 oz of Chilled Orange Juice from Concentrate contain 2.2 times more Copper than Raw Cabbage.
• Both Cabbage and Chilled Orange Juice contain similar levels of Magnesium, Potassium and Water per seven ounces.
• 7 ounces of Chilled Orange Juice lack sufficient amounts of Calcium, Iron and Manganese
• Both Raw Cabbage as well as Chilled Orange Juice from Concentrate lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cabbage have 8.3 times more Fiber and 1.9 times more Protein than Chilled Orange Juice.
• While 7 oz of Chilled Orange Juice from Concentrate contain 2 times more Carbohydrate, 2.6 times more Sugars and 1.5 times more Fructose than Raw Cabbage.
• 7 ounces of Chilled Orange Juice provide inadequate amounts of Fiber and Protein
• Both Raw Cabbage as well as Chilled Orange Juice from Concentrate provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.