Comparing Nutrients in 100 grams 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	2.17% 63kcal	1.07% 31kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	0.066% 0.021g	32g per day for Men 19-50 years
Omega 3	1% 0.016g	2.8% 0.045g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	0.2% 0.034g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.5g	5.67% 7.37g	130g per day for Men 19-50 years
Sugars	NA	5.3% 3.83g	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	2.04% 1.48g	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	% 1.74g	g per day for Men 19-50 years
Sucrose	NA	% 0.6g	g per day for Men 19-50 years
Fiber	12% 4.5g	5.53% 2.1g	38g per day for Men 19-50 years
Protein	2.32% 1.3g	2.55% 1.43g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Red Cabbage	Recommended Dietary Allowance
Vitamin A	1.44% 13μg	6.22% 56μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.33% 0.1mg	5.33% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.85% 0.05mg	5.3% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.13% 0.5mg	2.6% 0.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.6% 0.33mg	2.94% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.15% 0.093mg	16% 0.21mg	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	7.5% 30μg	4.5% 18μg	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	79% 71mg	63.3% 57mg	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	0.73% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	32% 38.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Red Cabbage	Recommended Dietary Allowance
Calcium	7% 70mg	4.5% 45mg	1000mg per day for Men 19-50 years
Copper	6.33% 0.057mg	1.9% 0.017mg	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	10% 0.8mg	10% 0.8mg	8mg per day for Men 19-50 years
Magnesium	3.33% 14mg	3.8% 16mg	420mg per day for Men 19-50 years
Manganese	NA	10.6% 0.24mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	13.4% 6μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	3.14% 22mg	4.3% 30mg	700mg per day for Men 19-50 years
Potassium	5.76% 196mg	7.15% 243mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	1% 0.11mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	2.22% 82.3g	2.44% 90g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Red Cabbage per 100 g

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

Lets compare vitamin content per 100 grams of Oranges with Peel vs Red Cabbage:

• 100 grams 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 100 g 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 100 grams.
• 100 grams 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 100 grams.

Comparing minerals per 100 grams for Oranges with Peel vs Red Cabbage:

• 100 grams of Oranges with Peel have 1.6 times more Calcium and 3.4 times more Copper than Red Cabbage.
• While 100 g 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 100 grams.
• 100 grams of Oranges with Peel lack sufficient amounts of Zinc
• 100 grams 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 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Oranges with Peel have 2 times more Energy, 2.1 times more Carbohydrate and 2.1 times more Fiber than Red Cabbage.
• While 100 g 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 100 grams.
• 100 grams of Oranges with Peel provide inadequate amounts of Omega 3
• 100 grams 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 100 grams.