Comparing Nutrients in 7 ounces Florida Oranges VS Boiled Cabbage

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Boiled Cabbage	18%	2%	80%

Macro Nutrients

	Florida Oranges	Boiled Cabbage	Recommended Dietary Allowance
Energy	3.15% 91kcal	1.57% 45.6kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	0.12% 0.12g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0% 0g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	0.11% 0.018g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	8.4% 11g	130g per day for Men 19-50 years
Sugars	25% 18g	7.64% 5.54g	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	3.18% 2.3g	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	% 3.2g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	12.5% 4.76g	9.92% 3.77g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	4.5% 2.52g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Boiled Cabbage	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	3.08% 0.49mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	6.9% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.8% 0.1mg	17% 0.22mg	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	8.43% 33.7μg	15% 59.5μg	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	99% 89.3mg	82.7% 74.4mg	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	2.4% 0.36mg	1.85% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	180% 216μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Boiled Cabbage	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	3.75% 0.034mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.05% 2μg	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	4.2% 0.34mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	2.07% 0.048mg	17.7% 0.41mg	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	3.4% 24mg	9.36% 65.5mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	4.67% 173g	4.96% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Boiled Cabbage per 7 oz

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

Lets compare vitamin content per 7 ounces of Florida Oranges vs Boiled Cabbage:

• 7 ounces of Florida Oranges have 1.6 times more Vitamin B1, 1.6 times more Vitamin B3 and 1.4 times more Vitamin B5 than Boiled Cabbage.
• While 7 oz of Boiled and Drained Cabbage contain 2.2 times more Vitamin B6, 1.8 times more Vitamin B9 and more Vitamin K than Raw Florida Oranges.
• Both Florida Oranges and Boiled Cabbage provide similar amounts of Vitamin B2 and Vitamin C per seven ounces.
• 7 ounces of Florida Oranges have insufficient amounts of Vitamin K
• 7 ounces of Boiled Cabbage have insufficient amounts of Vitamin B3
• Both Raw Florida Oranges as well as Boiled and Drained Cabbage have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Florida Oranges vs Boiled Cabbage:

• 7 ounces of Florida Oranges have 2.3 times more Copper than Boiled Cabbage.
• While 7 oz of Boiled and Drained Cabbage contain 1.9 times more Iron, 1.5 times more Magnesium, 8.5 times more Manganese and 2.8 times more Phosphorus than Raw Florida Oranges.
• Both Florida Oranges and Boiled Cabbage contain similar levels of Calcium, Potassium and Water per seven ounces.
• 7 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese and Phosphorus
• 7 ounces of Boiled Cabbage lack sufficient amounts of Copper
• Both Raw Florida Oranges as well as Boiled and Drained Cabbage lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Florida Oranges have 2.1 times more Carbohydrate, 3.3 times more Sugars and 1.3 times more Fiber than Boiled Cabbage.
• While 7 oz of Boiled and Drained Cabbage contain 1.8 times more Protein than Raw Florida Oranges.
• 7 ounces of Florida Oranges provide inadequate amounts of Protein
• Both Raw Florida Oranges as well as Boiled and Drained Cabbage provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.