Comparing Nutrients in 7 ounces Canned Orange Juice VS Red Cabbage

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Red Cabbage	16%	4%	80%

Macro Nutrients

	Canned Orange Juice	Red Cabbage	Recommended Dietary Allowance
Energy	3.2% 93kcal	2.12% 61.5kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.13% 0.042g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	5.6% 0.089g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	0.4% 0.067g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	11.3% 14.6g	130g per day for Men 19-50 years
Sugars	24% 17.4g	10.5% 7.6g	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	6.65% 4.82g	4.05% 2.94g	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	% 4.5g	% 3.45g	g per day for Men 19-50 years
Sucrose	% 8.06g	% 1.2g	g per day for Men 19-50 years
Fiber	1.57% 0.6g	11% 4.17g	38g per day for Men 19-50 years
Protein	2.4% 1.35g	5.07% 2.84g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Red Cabbage	Recommended Dietary Allowance
Vitamin A	2% 18μg	12.3% 111μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.45% 0.077mg	10.6% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.2% 0.042mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	5.2% 0.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.14% 0.36mg	5.83% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.73% 0.062mg	32% 0.41mg	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% 47.6μg	8.93% 35.7μg	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	66.4% 59.7mg	126% 113mg	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	2.65% 0.4mg	1.46% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	63% 76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Red Cabbage	Recommended Dietary Allowance
Calcium	2% 20mg	8.93% 89.3mg	1000mg per day for Men 19-50 years
Copper	4.85% 0.044mg	3.75% 0.034mg	0.9mg per day for Men 19-50 years
Fluoride	1.55% 62μg	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	2.5% 0.2mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.042mg	21% 0.48mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	26.5% 12μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	4.8% 33.7mg	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	10.7% 365mg	14% 482mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	3.57% 53.6mg	1500mg per day for Men 19-50 years
Zinc	0.72% 0.079mg	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	4.7% 174g	4.85% 179g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Red Cabbage per 7 oz

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

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

• 7 ounces of Canned Orange Juice have 1.2 times more Vitamin B5 and 1.3 times more Vitamin B9 than Red Cabbage.
• While 7 oz of Raw Red Cabbage contain 6.2 times more Vitamin A, 1.6 times more Vitamin B1, 3.3 times more Vitamin B2, 2.1 times more Vitamin B3, 6.7 times more Vitamin B6, 1.9 times more Vitamin C and 382 times more Vitamin K than Unsweetened Canned Orange Juice.
• 7 ounces of Canned Orange Juice have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3 and Vitamin K
• Both Unsweetened Canned Orange Juice as well as Raw Red Cabbage have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Canned Orange Juice vs Red Cabbage:

• 7 ounces of Canned Orange Juice have 1.3 times more Copper than Red Cabbage.
• While 7 oz of Raw Red Cabbage contain 4.5 times more Calcium, 8 times more Iron, 1.6 times more Magnesium, 11.6 times more Manganese, 1.8 times more Phosphorus, 1.3 times more Potassium and 5.5 times more Zinc than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Red Cabbage contain similar levels of Water per seven ounces.
• 7 ounces of Canned Orange Juice lack sufficient amounts of Calcium, Iron, Manganese and Zinc
• 7 ounces of Red Cabbage lack sufficient amounts of Copper
• Both Unsweetened Canned Orange Juice as well as Raw Red Cabbage lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Orange Juice have 1.5 times more Carbohydrate, 2.3 times more Sugars and 1.6 times more Fructose than Red Cabbage.
• While 7 oz of Raw Red Cabbage contain 6.4 times more Omega 3, 7 times more Fiber and 2.1 times more Protein than Unsweetened Canned Orange Juice.
• 7 ounces of Canned Orange Juice provide inadequate amounts of Omega 3, Fiber and Protein
• Both Unsweetened Canned Orange Juice as well as Raw Red Cabbage provide inadequate amounts of Energy and Omega 6 in seven ounces.