Comparing Nutrients in 100 grams Valencia Oranges VS Cabbage

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Cabbage	18%	3%	79%

Macro Nutrients

	Valencia Oranges	Cabbage	Recommended Dietary Allowance
Energy	1.7% 49kcal	0.86% 25kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.1% 0.1g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	1% 0.016g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	0.1% 0.017g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.15% 12g	4.46% 5.8g	130g per day for Men 19-50 years
Sugars	NA	4.4% 3.2g	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	2% 1.45g	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	% 1.67g	g per day for Men 19-50 years
Sucrose	NA	% 0.08g	g per day for Men 19-50 years
Fiber	6.58% 2.5g	6.58% 2.5g	38g per day for Men 19-50 years
Protein	1.86% 1.04g	2.3% 1.28g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Cabbage	Recommended Dietary Allowance
Vitamin A	1.33% 12μg	0.56% 5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.25% 0.087mg	5.1% 0.061mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	3.08% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.7% 0.27mg	1.46% 0.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	4.24% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.85% 0.063mg	9.54% 0.12mg	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	9.75% 39μg	10.8% 43μg	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	54% 48.5mg	40.7% 36.6mg	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	NA	1% 0.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	63.3% 76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Cabbage	Recommended Dietary Allowance
Calcium	4% 40mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	4.1% 0.037mg	2.1% 0.019mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.025% 1μg	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	1.13% 0.09mg	5.88% 0.47mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	2.86% 12mg	420mg per day for Men 19-50 years
Manganese	1% 0.023mg	6.96% 0.16mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	15.4% 6.94μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	2.43% 17mg	3.7% 26mg	700mg per day for Men 19-50 years
Potassium	5.26% 179mg	5% 170mg	3400mg per day for Men 19-50 years
Selenium	NA	0.55% 0.3μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	0.55% 0.06mg	1.64% 0.18mg	11mg per day for Men 19-50 years
Water	2.33% 86.3g	2.5% 92g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Valencia Oranges vs Cabbage:

• Raw Valencia Oranges have 2.4 times more Vitamin A, 1.4 times more Vitamin B1 and 1.3 times more Vitamin C than Raw Cabbage.
• While Raw Cabbage contains 2 times more Vitamin B6 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Raw Cabbage have similar amounts of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B9 per 100 g.
• Both Raw Valencia Oranges as well as Raw Cabbage have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Valencia Oranges vs Cabbage:

• Raw Valencia Oranges have 1.9 times more Copper than Raw Cabbage.
• While Raw Cabbage contains 5.2 times more Iron, 7 times more Manganese, 1.5 times more Phosphorus, more Sodium and 3 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Raw Cabbage have similar amounts of Calcium, Magnesium, Potassium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Valencia Oranges have 2 times more Energy, more Omega 3 and 2.1 times more Carbohydrate than Raw Cabbage.
• Both Raw Valencia Oranges and Raw Cabbage have similar amounts of Fiber and Protein per 100 g.
• Both Raw Valencia Oranges as well as Raw Cabbage have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.