Comparing Nutrients in 14 ounces Cauliflower VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Cauliflower	Oranges with Peel	Recommended Dietary Allowance
Energy	3.42% 99kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	1.03% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.7g	47.3% 61.5g	130g per day for Men 19-50 years
Sugars	10.5% 7.6g	NA	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	5.3% 3.85g	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	% 3.73g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	21% 7.94g	47% 18g	38g per day for Men 19-50 years
Protein	13.6% 7.62g	9.2% 5.16g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.73% 51.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53% 2.65mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	28.4% 0.37mg	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	56.6% 226μg	29.8% 119μg	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	213% 191mg	313% 282mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.1% 0.32mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.3% 61.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Oranges with Peel	Recommended Dietary Allowance
Calcium	8.73% 87.3mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	25% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	0.099% 3.97μg	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	21% 1.67mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	26.7% 0.62mg	NA	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	25% 175mg	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	35% 1187mg	23% 778mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	7.94% 119mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	9.88% 365g	8.83% 327g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Oranges with Peel per 14 oz

Compare the macro and micronutrient content in 14 oz of Cauliflower versus 14 oz of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cauliflower vs Oranges with Peel :

• 14 ounces of Cauliflower have 2 times more Vitamin B5, 2 times more Vitamin B6 and 1.9 times more Vitamin B9 than Oranges with Peel .
• While 14 oz of Raw Oranges with Peel contain 2 times more Vitamin B1 and 1.5 times more Vitamin C than Raw Cauliflower.
• Both Cauliflower and Oranges with Peel provide similar amounts of Vitamin B2 and Vitamin B3 per 14 ounces.
• Both Raw Cauliflower as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Cauliflower vs Oranges with Peel :

• 14 ounces of Cauliflower have 2 times more Phosphorus, 1.5 times more Potassium, 15 times more Sodium and 2.5 times more Zinc than Oranges with Peel .
• While 14 oz of Raw Oranges with Peel contain 3.2 times more Calcium, 1.5 times more Copper and 1.9 times more Iron than Raw Cauliflower.
• Both Cauliflower and Oranges with Peel contain similar levels of Magnesium and Water per 14 ounces.
• 14 ounces of Oranges with Peel lack sufficient amounts of Zinc
• Both Raw Cauliflower as well as Raw Oranges with Peel lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cauliflower have 1.5 times more Protein than Oranges with Peel .
• While 14 oz of Raw Oranges with Peel contain 2.5 times more Energy, 3.1 times more Carbohydrate and 2.3 times more Fiber than Raw Cauliflower.
• 14 ounces of Cauliflower provide inadequate amounts of Energy
• Both Raw Cauliflower as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.