Comparing Nutrients in 7 ounces Oranges with Peel VS Stored Common Cabbage

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Stored Common Cabbage	17%	6%	77%

Macro Nutrients

	Oranges with Peel	Stored Common Cabbage	Recommended Dietary Allowance
Energy	4.3% 125kcal	1.64% 47.6kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.14% 0.046g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	5.7% 0.091g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	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	23.7% 30.8g	8.2% 10.7g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	23.5% 8.93g	12% 4.56g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	4.3% 2.4g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Stored Common Cabbage	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	3.72% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	5.56% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	15% 59.5μg	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	157% 141mg	93% 83.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Stored Common Cabbage	Recommended Dietary Allowance
Calcium	14% 139mg	9.33% 93mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	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	20% 1.6mg	14% 1.1mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	NA	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	6.24% 43.7mg	6.52% 45.6mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	14.4% 488mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	3.25% 0.36mg	11mg per day for Men 19-50 years
Water	4.4% 163g	4.96% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Stored Common Cabbage per 7 oz

Compare the macro and micronutrient content in 7 oz of Oranges with Peel 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 Oranges with Peel vs Stored Common Cabbage:

• 7 ounces of Oranges with Peel have 2 times more Vitamin B1, 1.7 times more Vitamin B2, 1.7 times more Vitamin B3, 2.4 times more Vitamin B5 and 1.7 times more Vitamin C than Stored Common Cabbage.
• While 7 oz of Raw Stored Common Cabbage contain 1.9 times more Vitamin B9 than Raw Oranges with Peel .
• Both Oranges with Peel 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 Oranges with Peel as well as Raw Stored Common Cabbage have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

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

• 7 ounces of Oranges with Peel have 1.5 times more Calcium, 2.5 times more Copper and 1.4 times more Iron than Stored Common Cabbage.
• While 7 oz of Raw Stored Common Cabbage contain 1.3 times more Potassium than Raw Oranges with Peel .
• Both Oranges with Peel and Stored Common Cabbage contain similar levels of Magnesium, Phosphorus and Water per seven ounces.
• Both Raw Oranges with Peel 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 Oranges with Peel have 2.6 times more Energy, 2.9 times more Carbohydrate and 2 times more Fiber than Stored Common Cabbage.
• While 7 oz of Raw Stored Common Cabbage contain 2.9 times more Omega 3 than Raw Oranges with Peel .
• Both Oranges with Peel and Stored Common Cabbage offer comparable quantities of Protein per seven ounces.
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 3
• 7 ounces of Stored Common Cabbage provide inadequate amounts of Energy
• Both Raw Oranges with Peel as well as Raw Stored Common Cabbage provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Oranges with Peel VS Stored Common Cabbage

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

Oranges with peel are a good source of vitamin C, fiber, and antioxidants. The peel contains higher amounts of certain nutrients like flavonoids and phytochemicals. On the other hand, cabbage is rich in vitamin K, vitamin C, and fiber. Both foods offer health benefits, but oranges with peel may provide more antioxidants and anti-inflammatory compounds compared to stored cabbage. 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 Oranges with Peel or Stored Common Cabbage?

Both oranges with peel and stored common cabbage can be beneficial for weight loss due to their high fiber content and low calorie density. Oranges with peel are a good source of vitamin C and antioxidants, while cabbage is rich in vitamins K and C. However, it is important to focus on a balanced diet that includes a variety of fruits, vegetables, whole grains, and plant-based proteins to support weight loss and overall health. Incorporating both oranges with peel and cabbage into your diet can be a great way to boost your nutrient intake and aid in weight loss.

Should I eat more Oranges with Peel or more Stored Common Cabbage to gain more muscles while training consistently?

Both oranges with peel and stored common cabbage are nutritious options, but if you are looking to gain more muscles while training consistently, it is important to focus on consuming a variety of plant-based protein sources. Oranges with peel are a good source of vitamin C and fiber, while cabbage is rich in vitamins K and C. To support muscle growth, consider incorporating protein-rich plant foods such as legumes, tofu, tempeh, nuts, seeds, and whole grains into your diet. Additionally, be sure to consume an adequate amount of calories and stay hydrated to support your training and muscle-building goals.

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

Oranges with peel have a higher environmental impact compared to stored common cabbage. Oranges require more water, land, and energy to grow, harvest, and transport due to their longer growing season and delicate nature. Cabbage, on the other hand, is a hardy vegetable that can be stored for longer periods, reducing the need for frequent harvesting and transportation. Additionally, cabbage has a lower carbon footprint and water usage compared to oranges. Choosing locally grown, seasonal produce like cabbage can help reduce the environmental impact of food production.