Comparing Nutrients in 1 kilogram Cooked Green Cauliflower VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Cooked Green Cauliflower	30%	7%	63%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Cooked Green Cauliflower	Valencia Oranges	Recommended Dietary Allowance
Energy	11% 320kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	3.2% 3.1g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	1.34% 0.43g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	67% 1.07g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	1.76% 0.3g	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	48.3% 62.8g	91% 119g	130g per day for Men 19-50 years
Sugars	43% 31g	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	87% 33g	65.8% 25g	38g per day for Men 19-50 years
Protein	54.3% 30.4g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Green Cauliflower	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	7.78% 70μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.3% 0.7mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.6% 6.8mg	17% 2.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	136% 6.8mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	158% 2.06mg	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	103% 410μg	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	807% 726mg	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	2.67% 0.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	173% 208μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Green Cauliflower	Valencia Oranges	Recommended Dietary Allowance
Calcium	32% 320mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	44.4% 0.4mg	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	90% 7.2mg	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	45.2% 190mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	105% 2.42mg	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	81.4% 570mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	81.8% 2780mg	52.6% 1790mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	NA	55μg per day for Men 19-50 years
Sodium	15.3% 230mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	57.3% 6.3mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	24% 895g	23.3% 863g	3700g per day for Men 19-50 years

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

• Cooked Green Cauliflower has 2.5 times more Vitamin B2, 2.5 times more Vitamin B3, 2.7 times more Vitamin B5, 3.3 times more Vitamin B6 and 1.5 times more Vitamin C than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.7 times more Vitamin A than Cooked Green Cauliflower.
• Both Cooked Green Cauliflower and Raw Valencia Oranges have similar amounts of Vitamin B1 and Vitamin B9 per 1 kg.
• Both Cooked Green 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 Cooked Green Cauliflower vs Valencia Oranges:

• Cooked Green Cauliflower has 8 times more Iron, 1.9 times more Magnesium, 10.5 times more Manganese, 3.4 times more Phosphorus, 1.6 times more Potassium, more Sodium and 10.5 times more Zinc than Raw Valencia Oranges.
• Both Cooked Green Cauliflower and Raw Valencia Oranges have similar amounts of Calcium, Copper and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cooked Green Cauliflower has 6.7 times more Omega 3, 1.3 times more Fiber and 2.9 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.5 times more Energy and 1.9 times more Carbohydrate than Cooked Green Cauliflower.
• Both Cooked Green Cauliflower as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.