Comparing Nutrients in 1 kilogram Boiled Cauliflower VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Boiled Cauliflower	26%	15%	59%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Boiled Cauliflower	Valencia Oranges	Recommended Dietary Allowance
Energy	7.93% 230kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	4.64% 4.5g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	104% 1.67g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	2.94% 0.5g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.6% 41g	91% 119g	130g per day for Men 19-50 years
Sugars	28.7% 21g	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	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	60.5% 23g	65.8% 25g	38g per day for Men 19-50 years
Protein	33% 18.4g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Cauliflower	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.6% 4.1mg	17% 2.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	102% 5.1mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	133% 1.73mg	48.5% 0.63mg	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	110% 440μg	98% 390μg	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	492% 443mg	539% 485mg	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	4.67% 0.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	115% 138μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cauliflower	Valencia Oranges	Recommended Dietary Allowance
Calcium	16% 160mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	41% 0.37mg	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	40% 3.2mg	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	57.4% 1.32mg	10% 0.23mg	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	45.7% 320mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	41.8% 1420mg	52.6% 1790mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	NA	55μg per day for Men 19-50 years
Sodium	10% 150mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	25% 930g	23.3% 863g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Cauliflower vs Valencia Oranges:

• Boiled and Drained Cauliflower has 1.3 times more Vitamin B2, 1.5 times more Vitamin B3, 2 times more Vitamin B5 and 2.7 times more Vitamin B6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 12 times more Vitamin A and 2.1 times more Vitamin B1 than Boiled and Drained Cauliflower.
• Both Boiled and Drained Cauliflower and Raw Valencia Oranges have similar amounts of Vitamin B9 and Vitamin C per 1 kg.
• Both Boiled and Drained Cauliflower as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Cauliflower vs Valencia Oranges:

• Boiled and Drained Cauliflower has 3.6 times more Iron, 5.7 times more Manganese, 1.9 times more Phosphorus, more Sodium and 2.8 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.5 times more Calcium, 2.1 times more Copper and 1.3 times more Potassium than Boiled and Drained Cauliflower.
• Both Boiled and Drained Cauliflower and Raw Valencia Oranges have similar amounts of Magnesium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Cauliflower has 10.4 times more Omega 3 and 1.8 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.1 times more Energy and 2.9 times more Carbohydrate than Boiled and Drained Cauliflower.
• Both Boiled and Drained Cauliflower and Raw Valencia Oranges have similar amounts of Fiber per 1 kg.
• Both Boiled and Drained Cauliflower as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.