Comparing Nutrients in 7 ounces Florida Oranges VS Boiled Red Cabbage

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Boiled Red Cabbage	17%	2%	81%

Macro Nutrients

	Florida Oranges	Boiled Red Cabbage	Recommended Dietary Allowance
Energy	3.15% 91kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	0.18% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.068% 0.022g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	2.98% 0.048g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	0.22% 0.038g	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	10.6% 13.8g	130g per day for Men 19-50 years
Sugars	25% 18g	9.1% 6.6g	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	NA	3.3% 2.4g	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	% 2.8g	g per day for Men 19-50 years
Sucrose	NA	% 1.4g	g per day for Men 19-50 years
Fiber	12.5% 4.76g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	5.35% 3g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Boiled Red Cabbage	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	4.74% 0.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	6.1% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.8% 0.1mg	34.3% 0.45mg	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	12% 47.6μg	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	76% 68.3mg	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	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	78.7% 94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Boiled Red Cabbage	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	8.33% 83.3mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	12% 0.11mg	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	16.4% 1.3mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	8.03% 33.7mg	420mg per day for Men 19-50 years
Manganese	2.07% 0.048mg	19.2% 0.44mg	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	15.3% 520mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	8.3% 4.56μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	3.7% 55.6mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	4.67% 173g	4.87% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Boiled Red Cabbage per 7 oz

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

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

• 7 ounces of Florida Oranges have 1.4 times more Vitamin B1, 1.6 times more Vitamin B5 and 1.3 times more Vitamin C than Boiled Red Cabbage.
• While 7 oz of Boiled and Drained Red Cabbage contain 1.5 times more Vitamin B2, 4.4 times more Vitamin B6, 1.4 times more Vitamin B9 and more Vitamin K than Raw Florida Oranges.
• Both Florida Oranges and Boiled Red Cabbage provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Florida Oranges have insufficient amounts of Vitamin K
• Both Raw Florida Oranges as well as Boiled and Drained Red 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 Red Cabbage:

• 7 oz of Boiled and Drained Red Cabbage contain 1.4 times more Copper, 7.3 times more Iron, 1.7 times more Magnesium, 9.3 times more Manganese, 2.8 times more Phosphorus, 1.6 times more Potassium, 4.6 times more Selenium and 3.1 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Boiled Red Cabbage contain similar levels of Calcium and Water per seven ounces.
• 7 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Florida Oranges have 1.7 times more Carbohydrate and 2.8 times more Sugars than Boiled Red Cabbage.
• While 7 oz of Boiled and Drained Red Cabbage contain 2.2 times more Protein than Raw Florida Oranges.
• Both Florida Oranges and Boiled Red Cabbage offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Florida Oranges provide inadequate amounts of Protein
• Both Raw Florida Oranges as well as Boiled and Drained Red Cabbage provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.