Comparing Nutrients in 100 grams Florida Oranges VS Boiled Red Cabbage

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Boiled Red Cabbage	17%	2%	81%

Macro Nutrients

	Florida Oranges	Boiled Red Cabbage	Recommended Dietary Allowance
Energy	1.6% 46kcal	1% 29kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.093% 0.09g	97g per day for Men 19-50 years
Saturated Fat	0.078% 0.025g	0.034% 0.011g	32g per day for Men 19-50 years
Omega 3	0.69% 0.011g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.031g	0.11% 0.019g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.88% 11.5g	5.34% 6.94g	130g per day for Men 19-50 years
Sugars	12.6% 9.14g	4.58% 3.32g	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	1.66% 1.2g	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	% 1.42g	g per day for Men 19-50 years
Sucrose	NA	% 0.71g	g per day for Men 19-50 years
Fiber	6.3% 2.4g	6.84% 2.6g	38g per day for Men 19-50 years
Protein	1.25% 0.7g	2.7% 1.5g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Boiled Red Cabbage	Recommended Dietary Allowance
Vitamin A	1.22% 11μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.33% 0.1mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	4.6% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	2.4% 0.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	3.08% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.92% 0.051mg	17.3% 0.23mg	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	4.25% 17μg	6% 24μg	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	50% 45mg	38.2% 34.4mg	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	1.2% 0.18mg	0.8% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	39.7% 47.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Boiled Red Cabbage	Recommended Dietary Allowance
Calcium	4.3% 43mg	4.2% 42mg	1000mg per day for Men 19-50 years
Copper	4.33% 0.039mg	6% 0.054mg	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	1.13% 0.09mg	8.25% 0.66mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	1.04% 0.024mg	9.7% 0.22mg	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	1.7% 12mg	4.7% 33mg	700mg per day for Men 19-50 years
Potassium	4.97% 169mg	7.7% 262mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	4.2% 2.3μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.87% 28mg	1500mg per day for Men 19-50 years
Zinc	0.73% 0.08mg	2.27% 0.25mg	11mg per day for Men 19-50 years
Water	2.36% 87g	2.46% 91g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Boiled Red Cabbage per 100 g

Compare the macro and micronutrient content in 100 g of Florida Oranges versus 100 g of Boiled Red Cabbage to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Florida Oranges vs Boiled Red Cabbage:

• 100 grams of Florida Oranges have 1.4 times more Vitamin B1, 1.6 times more Vitamin B5 and 1.3 times more Vitamin C than Boiled Red Cabbage.
• While 100 g of Boiled and Drained Red Cabbage contain 1.5 times more Vitamin B2, 4.4 times more Vitamin B6, 1.4 times more Vitamin B9 and more Vitamin K than Raw Florida Oranges.
• Both Florida Oranges and Boiled Red Cabbage provide similar amounts of Vitamin B3 per 100 grams.
• 100 grams of Florida Oranges have insufficient amounts of Vitamin K
• Both Raw Florida Oranges as well as Boiled and Drained Red Cabbage have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 100 grams.

Comparing minerals per 100 grams for Florida Oranges vs Boiled Red Cabbage:

• 100 g of Boiled and Drained Red Cabbage contain 1.4 times more Copper, 7.3 times more Iron, 1.7 times more Magnesium, 9.3 times more Manganese, 2.8 times more Phosphorus, 1.6 times more Potassium, 4.6 times more Selenium and 3.1 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Boiled Red Cabbage contain similar levels of Calcium and Water per 100 grams.
• 100 grams of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Florida Oranges have 1.7 times more Carbohydrate and 2.8 times more Sugars than Boiled Red Cabbage.
• While 100 g of Boiled and Drained Red Cabbage contain 2.2 times more Protein than Raw Florida Oranges.
• Both Florida Oranges and Boiled Red Cabbage offer comparable quantities of Fiber per 100 grams.
• 100 grams of Florida Oranges provide inadequate amounts of Protein
• Both Raw Florida Oranges as well as Boiled and Drained Red Cabbage provide inadequate amounts of Energy, Omega 3 and Omega 6 in 100 grams.