Comparing Nutrients in 1 kilogram Frozen Cauliflower VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Frozen Cauliflower	28%	8%	64%
Oranges	7%	2%	91%

Macro Nutrients

	Frozen Cauliflower	Oranges	Recommended Dietary Allowance
Energy	8.28% 240kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.7g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.41g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	61.3% 0.98g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	1.06% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36% 46.8g	90% 118g	130g per day for Men 19-50 years
Sugars	30.6% 22g	129% 94g	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	63% 24g	38g per day for Men 19-50 years
Protein	36% 20g	16.8% 9.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Cauliflower	Oranges	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.5% 0.51mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.3mg	17.6% 2.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.2% 1.36mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.23mg	46% 0.6mg	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	160% 640μg	75% 300μg	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	542% 488mg	591% 532mg	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	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	123% 148μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Cauliflower	Oranges	Recommended Dietary Allowance
Calcium	22% 220mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	34.4% 0.31mg	50% 0.45mg	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	67.5% 5.4mg	12.5% 1mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	85.7% 1.97mg	11% 0.25mg	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	50% 350mg	20% 140mg	700mg per day for Men 19-50 years
Potassium	56.8% 1930mg	53.2% 1810mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	25% 925g	23.4% 868g	3700g per day for Men 19-50 years

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

• Frozen Cauliflower, Unprepared has 1.8 times more Vitamin B2, 1.5 times more Vitamin B3, 2.1 times more Vitamin B6, 2.1 times more Vitamin B9 and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 11 times more Vitamin A, 1.7 times more Vitamin B1, 1.8 times more Vitamin B5 and 2.6 times more Vitamin E than Frozen Cauliflower, Unprepared.
• Both Frozen Cauliflower, Unprepared and Raw Oranges have similar amounts of Vitamin C per 1 kg.
• Both Frozen Cauliflower, Unprepared as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Frozen Cauliflower vs Oranges:

• Frozen Cauliflower, Unprepared has 5.4 times more Iron, 7.9 times more Manganese, 2.5 times more Phosphorus, 1.6 times more Selenium, more Sodium and 2.4 times more Zinc than Raw Oranges.
• While Raw Oranges contain 1.8 times more Calcium and 1.5 times more Copper than Frozen Cauliflower, Unprepared.
• Both Frozen Cauliflower, Unprepared and Raw Oranges have similar amounts of Magnesium, Potassium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Frozen Cauliflower, Unprepared has 14 times more Omega 3 and 2.1 times more Protein than Raw Oranges.
• While Raw Oranges contain 2 times more Energy, 2.5 times more Carbohydrate and 4.2 times more Sugars than Frozen Cauliflower, Unprepared.
• Both Frozen Cauliflower, Unprepared and Raw Oranges have similar amounts of Fiber per 1 kg.
• Both Frozen Cauliflower, Unprepared as well as Raw Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.