Comparing Nutrients in 14 ounces Oranges VS Cooked Green Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Cooked Green Cauliflower	30%	7%	63%

Macro Nutrients

	Oranges	Cooked Green Cauliflower	Recommended Dietary Allowance
Energy	6.43% 187kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	1.27% 1.23g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	26.5% 0.42g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	0.7% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36% 46.6g	19% 25g	130g per day for Men 19-50 years
Sugars	51% 37g	17% 12.4g	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	25% 9.53g	34.5% 13g	38g per day for Men 19-50 years
Protein	6.66% 3.73g	21.5% 12g	56g per day for Men 19-50 years

Vitamins

	Oranges	Cooked Green Cauliflower	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	3.1% 27.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.1mg	17% 2.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	54% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	63% 0.82mg	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	29.8% 119μg	40.7% 163μg	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	235% 211mg	320% 288mg	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	4.76% 0.71mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	68.8% 82.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Cooked Green Cauliflower	Recommended Dietary Allowance
Calcium	16% 159mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	17.6% 0.16mg	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	4.96% 0.4mg	35.7% 2.86mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	18% 75.4mg	420mg per day for Men 19-50 years
Manganese	4.3% 0.099mg	41.8% 0.96mg	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	7.94% 55.6mg	32.3% 226mg	700mg per day for Men 19-50 years
Potassium	21% 718mg	32.5% 1103mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	6.1% 91mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	9.3% 344g	9.6% 355g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Oranges vs Cooked Green Cauliflower:

• Raw Oranges have 1.6 times more Vitamin A, 1.2 times more Vitamin B1 and 4.5 times more Vitamin E than Cooked Green Cauliflower.
• While Cooked Green Cauliflower contains 2.5 times more Vitamin B2, 2.4 times more Vitamin B3, 2.7 times more Vitamin B5, 3.4 times more Vitamin B6, 1.4 times more Vitamin B9, 1.4 times more Vitamin C and more Vitamin K than Raw Oranges.
• Both Raw Oranges as well as Cooked Green Cauliflower have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Oranges vs Cooked Green Cauliflower:

• Raw Oranges have 1.3 times more Calcium than Cooked Green Cauliflower.
• While Cooked Green Cauliflower contains 7.2 times more Iron, 1.9 times more Magnesium, 9.7 times more Manganese, 4.1 times more Phosphorus, 1.5 times more Potassium, 1.6 times more Selenium, more Sodium and 9 times more Zinc than Raw Oranges.
• Both Raw Oranges and Cooked Green Cauliflower have similar amounts of Copper and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Oranges have 1.5 times more Energy, 1.9 times more Carbohydrate and 3 times more Sugars than Cooked Green Cauliflower.
• While Cooked Green Cauliflower contains 15.3 times more Omega 3, 1.4 times more Fiber and 3.2 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Cooked Green Cauliflower have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.