Comparing Nutrients in 7 ounces Oranges with Peel VS Red Cabbage

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Red Cabbage	16%	4%	80%

Macro Nutrients

	Oranges with Peel	Red Cabbage	Recommended Dietary Allowance
Energy	4.3% 125kcal	2.12% 61.5kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.13% 0.042g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	5.6% 0.089g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	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	23.7% 30.8g	11.3% 14.6g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 3.45g	g per day for Men 19-50 years
Sucrose	NA	% 1.2g	g per day for Men 19-50 years
Fiber	23.5% 8.93g	11% 4.17g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	5.07% 2.84g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Red Cabbage	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	12.3% 111μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	10.6% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	5.2% 0.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	5.83% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	15% 59.5μg	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	157% 141mg	126% 113mg	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	1.46% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	63% 76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Red Cabbage	Recommended Dietary Allowance
Calcium	14% 139mg	8.93% 89.3mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	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	20% 1.6mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	NA	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	6.24% 43.7mg	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	14% 482mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	3.57% 53.6mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	4.4% 163g	4.85% 179g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Red Cabbage per 7 oz

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

• 7 ounces of Oranges with Peel have 1.6 times more Vitamin B1, 2.2 times more Vitamin B5, 1.7 times more Vitamin B9 and 1.2 times more Vitamin C than Red Cabbage.
• While 7 oz of Raw Red Cabbage contain 4.3 times more Vitamin A, 1.4 times more Vitamin B2 and 2.2 times more Vitamin B6 than Raw Oranges with Peel .
• Both Oranges with Peel and Red Cabbage provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Oranges with Peel have insufficient amounts of Vitamin A
• Both Raw Oranges with Peel as well as Raw Red Cabbage have insufficient amounts of Vitamin B12 in seven ounces.

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

• 7 ounces of Oranges with Peel have 1.6 times more Calcium and 3.4 times more Copper than Red Cabbage.
• While 7 oz of Raw Red Cabbage contain 1.4 times more Phosphorus and 2 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Red Cabbage contain similar levels of Iron, Magnesium, Potassium and Water per seven ounces.
• 7 ounces of Oranges with Peel lack sufficient amounts of Zinc
• 7 ounces of Red Cabbage lack sufficient amounts of Copper
• Both Raw Oranges with Peel as well as Raw Red Cabbage lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oranges with Peel have 2 times more Energy, 2.1 times more Carbohydrate and 2.1 times more Fiber than Red Cabbage.
• While 7 oz of Raw Red Cabbage contain 2.8 times more Omega 3 than Raw Oranges with Peel .
• Both Oranges with Peel and Red Cabbage offer comparable quantities of Protein per seven ounces.
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 3
• 7 ounces of Red Cabbage provide inadequate amounts of Energy
• Both Raw Oranges with Peel as well as Raw Red Cabbage provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Oranges with Peel VS Red Cabbage

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

Oranges with peel are a good source of vitamin C, fiber, and antioxidants, which can support immune health, digestion, and skin health. Red cabbage is also rich in vitamin C and antioxidants, and it provides additional benefits such as supporting heart health and reducing inflammation. Both foods offer unique health benefits and can be included in a balanced vegan diet to promote overall well-being.

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

Both oranges with peel and red cabbage are great choices for weight loss due to their high fiber content and low calorie density. However, red cabbage is lower in calories and higher in fiber compared to oranges with peel. Therefore, incorporating more red cabbage into your diet may help you lose weight more effectively. Remember to focus on overall balanced nutrition and portion control for sustainable weight loss.

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

Both oranges with peel and red cabbage are great choices for muscle gain due to their high vitamin C content, which is essential for collagen production and muscle repair. However, red cabbage is also a good source of anthocyanins, which have been shown to have anti-inflammatory properties that can aid in muscle recovery. Therefore, incorporating both oranges with peel and red cabbage into your diet can help support muscle growth and recovery while training consistently.

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

Oranges with peel typically have a higher environmental impact compared to red cabbage due to factors such as water usage, pesticide use, transportation emissions, and land use. Oranges are often grown in water-intensive regions and require more pesticides compared to cabbage. Additionally, the transportation of oranges over long distances contributes to their carbon footprint. Red cabbage, on the other hand, can be grown in a wider range of climates and generally requires fewer resources to cultivate. Choosing locally grown and organic produce can help reduce the environmental impact of both oranges and red cabbage.