Comparing Nutrients in 7 ounces Navel Oranges VS Stored Common Cabbage

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Stored Common Cabbage	17%	6%	77%

Macro Nutrients

	Navel Oranges	Stored Common Cabbage	Recommended Dietary Allowance
Energy	3.35% 97kcal	1.64% 47.6kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.14% 0.046g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	5.7% 0.091g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	0.41% 0.069g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	8.2% 10.7g	130g per day for Men 19-50 years
Sugars	23.3% 17g	NA	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	6.16% 4.47g	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	% 3.9g	NA	g per day for Men 19-50 years
Sucrose	% 8.5g	NA	g per day for Men 19-50 years
Fiber	11.5% 4.37g	12% 4.56g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	4.3% 2.4g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Stored Common Cabbage	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	3.72% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	5.56% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	14.5% 0.19mg	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	17% 67.5μg	28.3% 113μg	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	130% 117mg	93% 83.3mg	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% 0.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Stored Common Cabbage	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	9.33% 93mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	5.07% 0.046mg	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	3.22% 0.26mg	14% 1.1mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	13.7% 0.32mg	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	6.52% 45.6mg	6.52% 45.6mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	14.4% 488mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	3.25% 0.36mg	11mg per day for Men 19-50 years
Water	4.6% 171g	4.96% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Stored Common Cabbage per 7 oz

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

Lets compare vitamin content per 7 ounces of Navel Oranges vs Stored Common Cabbage:

• 7 ounces of Navel Oranges have 1.4 times more Vitamin B1, 1.7 times more Vitamin B2, 1.4 times more Vitamin B3, 1.9 times more Vitamin B5 and 1.4 times more Vitamin C than Stored Common Cabbage.
• While 7 oz of Raw Stored Common Cabbage contain 1.7 times more Vitamin B9 than Raw Navel Oranges.
• Both Navel Oranges and Stored Common Cabbage provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Stored Common Cabbage have insufficient amounts of Vitamin B3
• Both Raw Navel Oranges as well as Raw Stored Common Cabbage have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Stored Common Cabbage:

• 7 ounces of Navel Oranges have 1.7 times more Copper than Stored Common Cabbage.
• While 7 oz of Raw Stored Common Cabbage contain 4.3 times more Iron, 1.4 times more Magnesium, 5.5 times more Manganese and 1.5 times more Potassium than Raw Navel Oranges.
• Both Navel Oranges and Stored Common Cabbage contain similar levels of Calcium, Phosphorus and Water per seven ounces.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron and Manganese
• Both Raw Navel Oranges as well as Raw Stored Common Cabbage lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navel Oranges have 2.3 times more Carbohydrate than Stored Common Cabbage.
• While 7 oz of Raw Stored Common Cabbage contain 5.1 times more Omega 3 and 1.3 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Stored Common Cabbage offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Navel Oranges provide inadequate amounts of Omega 3 and Protein
• Both Raw Navel Oranges as well as Raw Stored Common Cabbage provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Navel Oranges VS Stored Common Cabbage

What are the health benefits of Navel Oranges compared to Stored Common Cabbage?

Navel oranges are a great source of vitamin C, fiber, and antioxidants which can help boost the immune system, support skin health, and reduce inflammation. On the other hand, cabbage is rich in vitamin K, vitamin C, and fiber, which can aid in digestion, support heart health, and promote healthy skin. Both are nutritious options, but oranges are higher in vitamin C and antioxidants compared to cabbage.

Can I lose weight easier by eating more Navel Oranges or Stored Common Cabbage?

Both navel oranges and common cabbage can be beneficial for weight loss due to their low calorie and high fiber content. However, navel oranges are higher in natural sugars compared to cabbage, so consuming them in moderation is key. Cabbage is a great low-calorie, high-fiber option that can help you feel full and satisfied while consuming fewer calories. Ultimately, weight loss is achieved by creating a calorie deficit, so incorporating a variety of fruits and vegetables, along with a balanced diet and regular physical activity, is important for successful weight loss.

Should I eat more Navel Oranges or more Stored Common 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. Both navel oranges and stored common cabbage are nutritious options, but for muscle building, you may want to focus on foods higher in protein such as legumes, tofu, tempeh, quinoa, and nuts and seeds. Incorporating a balanced diet that includes a variety of plant-based protein sources along with regular strength training exercises will support muscle growth and overall health.

What is the environmental impact of producing Navel Oranges compared to Stored Common Cabbage?

Navel oranges have a higher environmental impact compared to stored common cabbage due to factors such as water usage, land usage, and transportation emissions. Oranges require more water to grow and are typically grown in regions that may face water scarcity issues. Additionally, oranges are often transported long distances to reach consumers, contributing to carbon emissions. On the other hand, cabbage is a hardy vegetable that can be stored for longer periods, reducing food waste and the need for frequent transportation. Overall, choosing locally grown, seasonal produce like cabbage can help reduce the environmental impact of food production.