Comparing Nutrients in 300 calories OrangesVS Cabbage

Weight per 300 calories

Oranges

638g

Cabbage

1200g

Oranges have 1.9 times more energy per 100g than Cabbage. It has low energy density when compared to other foods. Raw Cabbage having very low energy density.

Which food has more nutrients per 300 calories - Oranges or Cabbage?

Macros Ratio

Protein Fat Carbs

Oranges

91%

Cabbage

18%

79%

300 kcal ▼

Macro Nutrients

Orangesvs Cabbage

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.79%0.77g

Fat

1.24%1.2g

0.77 gvs1.2 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.3%0.096g

Saturated Fat

1.28%0.41g

0.096 gvs0.41 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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2.8%0.045g

Omega 3

0%0g

0.045 gvs0 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.68%0.11g

Omega 6

1.2%0.2g

0.11 gvs0.2 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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57.7%75g

Carbohydrate

53.5%69.6g

75 gvs69.6 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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82.3%59.7g

Sugars

53%38.4g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

59.7 gvs38.4 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

24%17.4g

≤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]

NA gvs17.4 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%20g

NA gvs20 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%0.96g

NA gvs0.96 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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40.3%15.3g

Fiber

79%30g

15.3 gvs30 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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10.7%6g

Protein

27.4%15.4g

6 gvs15.4 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Orangesvs Cabbage

7.8%70.2μg

Vitamin A

6.67%60μg

RAE, retinol activity equivalents

70.2 μgvs60 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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46.3%0.56mg

Vitamin B1

61%0.73mg

Thiamine

0.56 mgvs0.73 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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19.6%0.26mg

Vitamin B2

37%0.48mg

Riboflavin

0.26 mgvs0.48 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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11.3%1.8mg

Vitamin B3

17.6%2.8mg

Niacin, nicotinic acid, niacinamide

1.8 mgvs2.8 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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32%1.6mg

Vitamin B5

51%2.54mg

Pantothenic acid

1.6 mgvs2.54 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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29.5%0.38mg

Vitamin B6

114%1.5mg

Pyridoxine

0.38 mgvs1.5 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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48%191μg

Vitamin B9

129%516μg

Folates and Folic Acid

191 μgvs516 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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377%340mg

Vitamin C

488%439mg

Ascorbic acid

340 mgvs439 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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7.66%1.15mg

Vitamin E

12%1.8mg

Tocopherols and Tocotrienols

1.15 mgvs1.8 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg

Vitamin K

760%912μg

Phytomenadione or phylloquinone

0 μgvs912 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Orangesvs Cabbage

25.5%255mg

Calcium

48%480mg

255 mgvs480 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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32%0.29mg

Copper

25.3%0.23mg

0.29 mgvs0.23 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

0.3%12μg

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvs12 μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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7.98%0.64mg

Iron

70.5%5.64mg

0.64 mgvs5.64 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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15%64mg

Magnesium

34.3%144mg

64 mgvs144 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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6.94%0.16mg

Manganese

83.5%1.92mg

0.16 mgvs1.92 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

185%83.3μg

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvs83.3 μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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12.8%89.4mg

Phosphorus

44.6%312mg

89.4 mgvs312 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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34%1155mg

Potassium

60%2040mg

1155 mgvs2040 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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5.8%3.2μg

Selenium

6.55%3.6μg

3.2 μgvs3.6 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0%0mg

Sodium

14.4%216mg

0 mgvs216 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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4.06%0.45mg

Zinc

19.6%2.16mg

0.45 mgvs2.16 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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15%554g

Water

30%1106g

554 gvs1106 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Oranges vs Cabbage:

Raw Cabbage contains 1.3 times more Vitamin B1, 1.9 times more Vitamin B2, 1.6 times more Vitamin B3, 1.6 times more Vitamin B5, 3.9 times more Vitamin B6, 2.7 times more Vitamin B9, 1.3 times more Vitamin C, 1.6 times more Vitamin E and more Vitamin K than Raw Oranges.
Both Raw Oranges and Raw Cabbage have similar amounts of Vitamin A per 300 kcal.
Both Raw Oranges as well as Raw Cabbage have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Oranges vs Cabbage:

Raw Oranges have 1.3 times more Copper than Raw Cabbage.
While Raw Cabbage contains 1.9 times more Calcium, 8.8 times more Iron, 2.3 times more Magnesium, 12 times more Manganese, 3.5 times more Phosphorus, 1.8 times more Potassium, more Sodium, 4.8 times more Zinc and 2 times more Water than Raw Oranges.
Both Raw Oranges and Raw Cabbage have similar amounts of Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw Oranges have 1.6 times more Sugars than Raw Cabbage.
While Raw Cabbage contains 2 times more Fiber and 2.6 times more Protein than Raw Oranges.
Both Raw Oranges and Raw Cabbage have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Raw Oranges as well as Raw Cabbage have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

OrangesVS Valencia OrangesCabbageVS Valencia OrangesOrangesVS Boiled CabbageCabbageVS Boiled Cabbage

Compare Foods

Comparing Nutrients in 300 calories OrangesVS Cabbage

Weight per 300 calories

Which food has more nutrients per 300 calories - Oranges or Cabbage?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: