Comparing Nutrients in 1 kilogram 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	8.62% 250kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	4.06% 1.3g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.94% 0.16g	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	38.2% 49.7g	119% 155g	130g per day for Men 19-50 years
Sugars	26.3% 19g	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	13.4% 9.7g	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	% 9.4g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	52.6% 20g	118% 45g	38g per day for Men 19-50 years
Protein	34.3% 19g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.7% 5.07mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	133% 6.67mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	142% 1.84mg	71.5% 0.93mg	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	143% 570μg	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	536% 482mg	789% 710mg	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	5.33% 0.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	129% 155μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Oranges with Peel	Recommended Dietary Allowance
Calcium	22% 220mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	63.3% 0.57mg	0.9mg per day for Men 19-50 years
Fluoride	0.25% 10μg	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	52.5% 4.2mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	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	63% 440mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	88% 2990mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	20% 300mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	25% 921g	22.2% 823g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Oranges with Peel per 1 kg

Compare the macro and micronutrient content in 1 kg of Cauliflower versus 1 kg of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Cauliflower has 2 times more Vitamin B5, 2 times more Vitamin B6 and 1.9 times more Vitamin B9 than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 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 one kilogram.
• Both Raw Cauliflower as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Cauliflower vs Oranges with Peel :

• 1 kilogram of Cauliflower has 2 times more Phosphorus, 1.5 times more Potassium, 15 times more Sodium and 2.5 times more Zinc than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 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 one kilogram.
• 1 kilogram 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 one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cauliflower has 1.5 times more Protein than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 2.5 times more Energy, 3.1 times more Carbohydrate and 2.3 times more Fiber than Raw Cauliflower.
• 1 kilogram 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 one kilogram.