Comparing Nutrients in 7 ounces Fresh Orange juice VS Red Cabbage

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Red Cabbage	16%	4%	80%

Macro Nutrients

	Fresh Orange juice	Red Cabbage	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	2.12% 61.5kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	0.13% 0.042g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	5.6% 0.089g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	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	16% 20.6g	11.3% 14.6g	130g per day for Men 19-50 years
Sugars	23% 16.7g	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	5.8% 4.2g	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	% 3.6g	% 3.45g	g per day for Men 19-50 years
Sucrose	% 8.2g	% 1.2g	g per day for Men 19-50 years
Fiber	1.04% 0.4g	11% 4.17g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	5.07% 2.84g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Red Cabbage	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	12.3% 111μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	10.6% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	5.2% 0.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.54% 0.38mg	5.83% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	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	15% 59.5μg	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	110% 99mg	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	0.53% 0.079mg	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

	Fresh Orange juice	Red Cabbage	Recommended Dietary Allowance
Calcium	2.2% 22mg	8.93% 89.3mg	1000mg per day for Men 19-50 years
Copper	9.7% 0.087mg	3.75% 0.034mg	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	4.96% 0.4mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	1.2% 0.028mg	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	11.7% 397mg	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	0.13% 2mg	3.57% 53.6mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	4.74% 175g	4.85% 179g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Red Cabbage per 7 oz

Compare the macro and micronutrient content in 7 oz of Fresh 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 Fresh Orange juice vs Red Cabbage:

• 7 ounces of Fresh Orange juice have 1.4 times more Vitamin B1, 1.3 times more Vitamin B5 and 1.7 times more Vitamin B9 than Red Cabbage.
• While 7 oz of Raw Red Cabbage contain 5.6 times more Vitamin A, 2.3 times more Vitamin B2, 5.2 times more Vitamin B6 and 382 times more Vitamin K than Raw Orange juice.
• Both Fresh Orange juice and Red Cabbage provide similar amounts of Vitamin B3 and Vitamin C per seven ounces.
• 7 ounces of Fresh Orange juice have insufficient amounts of Vitamin A and Vitamin K
• Both Raw 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 Fresh Orange juice vs Red Cabbage:

• 7 ounces of Fresh Orange juice have 2.6 times more Copper than Red Cabbage.
• While 7 oz of Raw Red Cabbage contain 4.1 times more Calcium, 4 times more Iron, 1.5 times more Magnesium, 17.4 times more Manganese, 1.8 times more Phosphorus and 4.4 times more Zinc than Raw Orange juice.
• Both Fresh Orange juice and Red Cabbage contain similar levels of Potassium and Water per seven ounces.
• 7 ounces of Fresh Orange juice lack sufficient amounts of Calcium, Manganese and Zinc
• 7 ounces of Red Cabbage lack sufficient amounts of Copper
• Both Raw 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 Fresh Orange juice have 1.4 times more Carbohydrate, 2.2 times more Sugars and 1.4 times more Fructose than Red Cabbage.
• While 7 oz of Raw Red Cabbage contain 4.1 times more Omega 3, 10.5 times more Fiber and 2 times more Protein than Raw Orange juice.
• 7 ounces of Fresh Orange juice provide inadequate amounts of Omega 3, Fiber and Protein
• Both Raw Orange juice as well as Raw Red Cabbage provide inadequate amounts of Energy and Omega 6 in seven ounces.