Comparing Nutrients in 100 calories Cooked Frozen Cauliflower with Salt VS Oranges

Weight per 100 calories

• Cooked Frozen Cauliflower with Salt: 588g
• Oranges: 213g

Raw Oranges have 2.8 times more energy per unit of mass than Boiled Frozen Cauliflower, drained with Salt, which is low in comparison to other foods. Cooked Frozen Cauliflower with Salt having very low energy density.

Which food has more nutrients per 100 calories - Cooked Frozen Cauliflower with Salt or Oranges?

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Cauliflower with Salt	31%	9%	60%
Oranges	7%	2%	91%

Macro Nutrients

	Cooked Frozen Cauliflower with Salt	Oranges	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.33% 1.3g	0.26% 0.26g	97g per day for Men 19-50 years
Saturated Fat	0.63% 0.2g	0.1% 0.032g	32g per day for Men 19-50 years
Omega 3	29.8% 0.48g	0.93% 0.015g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	0.23% 0.038g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.3% 18.6g	19.2% 25g	130g per day for Men 19-50 years
Sugars	3.73% 2.7g	27.4% 20g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	41.8% 16g	13.4% 5.1g	38g per day for Men 19-50 years
Protein	17% 9.47g	3.57% 2g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Cauliflower with Salt	Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.6% 23.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	15.4% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	6.55% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.82mg	3.75% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.5% 0.58mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	9.8% 0.13mg	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	60.3% 241μg	16% 64μg	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	205% 184mg	126% 113mg	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	2.35% 0.35mg	2.55% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	58.3% 70μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Cauliflower with Salt	Oranges	Recommended Dietary Allowance
Calcium	10% 100mg	8.5% 85mg	1000mg per day for Men 19-50 years
Copper	15.7% 0.14mg	10.6% 0.096mg	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	30% 2.4mg	2.66% 0.21mg	8mg per day for Men 19-50 years
Magnesium	12.6% 53mg	5.07% 21.3mg	420mg per day for Men 19-50 years
Manganese	38.4% 0.88mg	2.3% 0.053mg	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	20% 141mg	4.26% 29.8mg	700mg per day for Men 19-50 years
Potassium	24% 818mg	11.3% 385mg	3400mg per day for Men 19-50 years
Selenium	6.4% 3.53μg	1.93% 1.06μg	55μg per day for Men 19-50 years
Sodium	100% 1494mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	6.95% 0.76mg	1.35% 0.15mg	11mg per day for Men 19-50 years
Water	15% 553g	5% 185g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Cooked Frozen Cauliflower with Salt vs Oranges:

• Boiled Frozen Cauliflower, drained with Salt has 3.7 times more Vitamin B2, 3 times more Vitamin B3, 4.1 times more Vitamin B6, 3.8 times more Vitamin B9, 1.6 times more Vitamin C and more Vitamin K than Raw Oranges.
• While Raw Oranges contain more Vitamin A than Boiled Frozen Cauliflower, drained with Salt.
• Both Boiled Frozen Cauliflower, drained with Salt and Raw Oranges have similar amounts of Vitamin B1, Vitamin B5 and Vitamin E per 100 kcal.
• Both Boiled Frozen Cauliflower, drained with Salt as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Cooked Frozen Cauliflower with Salt vs Oranges:

• Boiled Frozen Cauliflower, drained with Salt has 1.5 times more Copper, 11.3 times more Iron, 2.5 times more Magnesium, 16.6 times more Manganese, 4.7 times more Phosphorus, 2.1 times more Potassium, 3.3 times more Selenium, more Sodium, 5.1 times more Zinc and 3 times more Water than Raw Oranges.
• Both Boiled Frozen Cauliflower, drained with Salt and Raw Oranges have similar amounts of Calcium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Boiled Frozen Cauliflower, drained with Salt has 5.1 times more Fat, 32 times more Omega 3, 3.1 times more Fiber and 4.7 times more Protein than Raw Oranges.
• While Raw Oranges contain 1.3 times more Carbohydrate and 7.4 times more Sugars than Boiled Frozen Cauliflower, drained with Salt.
• Both Boiled Frozen Cauliflower, drained with Salt and Raw Oranges have similar amounts of Energy per 100 kcal.
• Both Boiled Frozen Cauliflower, drained with Salt as well as Raw Oranges have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.