Comparing Nutrients in 7 ounces Valencia Oranges VS Savoy Cabbage

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Savoy Cabbage	24%	3%	73%

Macro Nutrients

	Valencia Oranges	Savoy Cabbage	Recommended Dietary Allowance
Energy	3.35% 97kcal	1.85% 53.6kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.081% 0.026g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	3.47% 0.056g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	0.25% 0.042g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.6g	9.3% 12g	130g per day for Men 19-50 years
Sugars	NA	6.2% 4.5g	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	NA	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	13% 4.96g	16% 6.15g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	7.1% 3.97g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Savoy Cabbage	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	11% 99μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	3.72% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	7.42% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	29% 0.38mg	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	19.3% 77.4μg	39.7% 159μg	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	107% 96mg	68.4% 61.5mg	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	NA	2.25% 0.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	114% 137μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Savoy Cabbage	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	13.7% 0.12mg	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	2.23% 0.18mg	9.92% 0.79mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	15.5% 0.36mg	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	4.8% 33.7mg	12% 83.3mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	13.4% 456mg	3400mg per day for Men 19-50 years
Selenium	NA	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	3.7% 55.6mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	4.87% 0.54mg	11mg per day for Men 19-50 years
Water	4.63% 171g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Savoy Cabbage per 7 oz

Compare the macro and micronutrient content in 7 oz of Valencia Oranges versus 7 oz of Savoy Cabbage to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Valencia Oranges vs Savoy Cabbage:

• 7 ounces of Valencia Oranges have 1.2 times more Vitamin B1, 1.3 times more Vitamin B2, 1.3 times more Vitamin B5 and 1.6 times more Vitamin C than Savoy Cabbage.
• While 7 oz of Raw Savoy Cabbage contain 4.2 times more Vitamin A, 3 times more Vitamin B6 and 2.1 times more Vitamin B9 than Raw Valencia Oranges.
• 7 ounces of Valencia Oranges have insufficient amounts of Vitamin A
• Both Raw Valencia Oranges as well as Raw Savoy Cabbage have insufficient amounts of Vitamin B3, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Valencia Oranges vs Savoy Cabbage:

• 7 oz of Raw Savoy Cabbage contain 1.7 times more Copper, 4.4 times more Iron, 2.8 times more Magnesium, 7.8 times more Manganese, 2.5 times more Phosphorus, 1.3 times more Potassium and 4.5 times more Zinc than Raw Valencia Oranges.
• Both Valencia Oranges and Savoy Cabbage contain similar levels of Calcium and Water per seven ounces.
• 7 ounces of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Valencia Oranges have 1.9 times more Carbohydrate than Savoy Cabbage.
• While 7 oz of Raw Savoy Cabbage contain 1.9 times more Protein than Raw Valencia Oranges.
• Both Valencia Oranges and Savoy Cabbage offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Valencia Oranges provide inadequate amounts of Protein
• Both Raw Valencia Oranges as well as Raw Savoy Cabbage provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Valencia Oranges VS Savoy Cabbage

What are the health benefits of Valencia Oranges compared to Savoy Cabbage?

Valencia oranges are a great source of vitamin C, fiber, and antioxidants which can support immune health, skin health, and digestion. Savoy cabbage, on the other hand, is rich in vitamins K, C, and folate, as well as fiber, which can help with bone health, immune function, and heart health. Both are nutritious choices, but they offer different health benefits due to their unique nutrient profiles.

Can I lose weight easier by eating more Valencia Oranges or Savoy Cabbage?

Both Valencia oranges and Savoy cabbage can be beneficial for weight loss due to their low calorie and high fiber content. However, in terms of weight loss, Savoy cabbage may be more effective as it is extremely low in calories and high in fiber, which can help you feel full and satisfied while consuming fewer calories. Additionally, cabbage is a cruciferous vegetable, which has been linked to potential weight loss benefits. Incorporating a variety of fruits and vegetables, including both Valencia oranges and Savoy cabbage, into a balanced diet can support weight loss efforts.

Should I eat more Valencia Oranges or more Savoy Cabbage to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to consume a variety of plant-based foods that are rich in protein, vitamins, and minerals. While both Valencia Oranges and Savoy Cabbage are nutritious options, Savoy Cabbage is a better choice for muscle building as it is higher in protein and contains essential nutrients like vitamin C, vitamin K, and fiber. Incorporating a variety of plant-based protein sources such as legumes, nuts, seeds, and whole grains along with a balanced diet rich in fruits and vegetables will help support muscle growth and overall health.

What is the environmental impact of producing Valencia Oranges compared to Savoy Cabbage?

Valencia Oranges have a higher environmental impact compared to Savoy Cabbage due to factors such as water usage, land use, and transportation emissions. Oranges typically require more water to grow and are often transported longer distances, contributing to a higher carbon footprint. Choosing locally grown, seasonal produce like Savoy Cabbage can help reduce environmental impact.