Comparing Nutrients in 7 ounces Navel Oranges VS Red Cabbage

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Red Cabbage	16%	4%	80%

Macro Nutrients

	Navel Oranges	Red Cabbage	Recommended Dietary Allowance
Energy	3.35% 97kcal	2.12% 61.5kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.13% 0.042g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	5.6% 0.089g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	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	19% 25g	11.3% 14.6g	130g per day for Men 19-50 years
Sugars	23.3% 17g	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	6.16% 4.47g	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	% 3.9g	% 3.45g	g per day for Men 19-50 years
Sucrose	% 8.5g	% 1.2g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	11% 4.17g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	5.07% 2.84g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Red Cabbage	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	12.3% 111μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	10.6% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	5.2% 0.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	5.83% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	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	17% 67.5μg	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	130% 117mg	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	2% 0.3mg	1.46% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	63% 76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Red Cabbage	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	8.93% 89.3mg	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	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	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	2.5% 0.058mg	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	6.52% 45.6mg	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	14% 482mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	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	1.44% 0.16mg	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	4.6% 171g	4.85% 179g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Red Cabbage per 7 oz

Compare the macro and micronutrient content in 7 oz of Navel Oranges 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 Navel Oranges vs Red Cabbage:

• 7 ounces of Navel Oranges have 1.8 times more Vitamin B5 and 1.9 times more Vitamin B9 than Red Cabbage.
• While 7 oz of Raw Red Cabbage contain 4.7 times more Vitamin A, 1.4 times more Vitamin B2, 2.6 times more Vitamin B6 and more Vitamin K than Raw Navel Oranges.
• Both Navel Oranges and Red Cabbage provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin C per seven ounces.
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin A and Vitamin K
• Both Raw Navel Oranges 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 Navel Oranges vs Red Cabbage:

• 7 ounces of Navel Oranges have 2.3 times more Copper than Red Cabbage.
• While 7 oz of Raw Red Cabbage contain 6.2 times more Iron, 1.5 times more Magnesium, 8.4 times more Manganese, 1.3 times more Phosphorus, 1.5 times more Potassium and 2.8 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Red Cabbage contain similar levels of Calcium and Water per seven ounces.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
• 7 ounces of Red Cabbage lack sufficient amounts of Copper
• Both Raw Navel Oranges as well as Raw Red Cabbage lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navel Oranges have 1.7 times more Carbohydrate, 2.2 times more Sugars and 1.5 times more Fructose than Red Cabbage.
• While 7 oz of Raw Red Cabbage contain 5 times more Omega 3 and 1.6 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Red 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 Red Cabbage provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Navel Oranges VS Red Cabbage

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

Navel oranges are a good source of vitamin C, fiber, and antioxidants which support immune function, skin health, and digestion. Red cabbage is rich in vitamin K, vitamin C, and antioxidants that help with bone health, heart health, and inflammation. Both are nutritious options, but it's important to include a variety of fruits and vegetables in your diet for optimal health.

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

Both navel oranges and red cabbage can be beneficial for weight loss due to their low calorie and high fiber content. However, red cabbage is lower in calories and higher in fiber compared to navel oranges, making it a more optimal choice for weight loss. Incorporating a variety of fruits and vegetables, including red cabbage, into your diet can help support weight loss efforts.

Should I eat more Navel Oranges or more Red 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 to ensure you are getting a good balance of nutrients. Both navel oranges and red cabbage are nutritious options, but red cabbage is a better choice for muscle building as it is higher in protein and contains important vitamins and minerals like vitamin C, vitamin K, and antioxidants. Incorporating a variety of plant-based protein sources such as legumes, nuts, seeds, and whole grains along with red cabbage can help support muscle growth and recovery.

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

Navel oranges have a higher environmental impact compared to red cabbage due to factors such as water usage, pesticide use, and transportation emissions. Oranges require more water to grow and are often treated with more pesticides than cabbage. Additionally, oranges are typically transported longer distances, contributing to higher carbon emissions. Choosing locally grown, organic produce can help reduce the environmental impact of both navel oranges and red cabbage.