Comparing Nutrients in 7 ounces Navel Oranges VS Savoy Cabbage

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Savoy Cabbage	24%	3%	73%

Macro Nutrients

	Navel Oranges	Savoy Cabbage	Recommended Dietary Allowance
Energy	3.35% 97kcal	1.85% 53.6kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.081% 0.026g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	3.47% 0.056g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	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	19% 25g	9.3% 12g	130g per day for Men 19-50 years
Sugars	23.3% 17g	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	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	16% 6.15g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	7.1% 3.97g	56g per day for Men 19-50 years

Vitamins

	Navel 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	11.2% 0.13mg	11.6% 0.14mg	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	7.42% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	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	17% 67.5μg	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	130% 117mg	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	2% 0.3mg	2.25% 0.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	114% 137μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Savoy Cabbage	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	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	3.22% 0.26mg	9.92% 0.79mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	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	6.52% 45.6mg	12% 83.3mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	13.4% 456mg	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	3.7% 55.6mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	4.87% 0.54mg	11mg per day for Men 19-50 years
Water	4.6% 171g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Savoy Cabbage per 7 oz

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

• 7 ounces of Navel Oranges have 1.7 times more Vitamin B2, 1.4 times more Vitamin B3, 1.4 times more Vitamin B5 and 1.9 times more Vitamin C than Savoy Cabbage.
• While 7 oz of Raw Savoy Cabbage contain 4.2 times more Vitamin A, 2.4 times more Vitamin B6, 2.4 times more Vitamin B9 and more Vitamin K than Raw Navel Oranges.
• Both Navel Oranges and Savoy Cabbage provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin A and Vitamin K
• 7 ounces of Savoy Cabbage have insufficient amounts of Vitamin B3
• Both Raw Navel Oranges as well as Raw Savoy Cabbage have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in seven ounces.

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

• 7 ounces of Navel Oranges have 1.2 times more Calcium than Savoy Cabbage.
• While 7 oz of Raw Savoy Cabbage contain 1.6 times more Copper, 3.1 times more Iron, 2.5 times more Magnesium, 6.2 times more Manganese, 1.8 times more Phosphorus, 1.4 times more Potassium and 3.4 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Savoy Cabbage contain similar levels of Water per seven ounces.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
• Both Raw Navel Oranges as well as Raw Savoy Cabbage lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navel Oranges have 2.1 times more Carbohydrate and 3.7 times more Sugars than Savoy Cabbage.
• While 7 oz of Raw Savoy Cabbage contain 1.4 times more Fiber and 2.2 times more Protein than Raw Navel Oranges.
• 7 ounces of Navel Oranges provide inadequate amounts of Protein
• Both Raw Navel Oranges as well as Raw Savoy Cabbage provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Navel Oranges VS Savoy Cabbage

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

Navel oranges are a great source of vitamin C, fiber, and antioxidants which support immune function, skin health, and heart health. Savoy cabbage is rich in vitamin K, vitamin C, and fiber, which can help with bone health, immune function, and digestion. Both are nutritious options, but oranges provide more vitamin C while cabbage offers more vitamin K.

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

Both Navel 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, helping you feel full and satisfied with fewer calories. Additionally, cabbage is a cruciferous vegetable, which has been linked to potential weight loss benefits. Incorporating both Navel Oranges and Savoy Cabbage into a balanced diet can support weight loss efforts.

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

To gain more muscles while training consistently, it's important to focus on consuming a variety of plant-based protein sources. Both Navel Oranges and Savoy Cabbage are nutritious options, but for muscle building, you may want to prioritize protein-rich foods such as legumes, tofu, tempeh, quinoa, nuts, and seeds. Incorporating these plant-based protein sources into your diet alongside a balanced intake of fruits and vegetables can support muscle growth and overall health.

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

Navel oranges have a higher environmental impact compared to Savoy cabbage due to factors such as water usage, land usage, and transportation emissions. Oranges require more water to grow and are typically grown in orchards that may contribute to deforestation. Cabbage, on the other hand, can be grown with less water and in smaller spaces. Additionally, transporting oranges over long distances can result in higher carbon emissions compared to locally grown cabbage. Choosing locally grown, seasonal produce like Savoy cabbage can help reduce the environmental impact of food production.