Comparing Nutrients in 1 kilogram Oranges VS Cooked Frozen Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Cooked Frozen Cauliflower	27%	8%	65%

Macro Nutrients

	Oranges	Cooked Frozen Cauliflower	Recommended Dietary Allowance
Energy	16.2% 470kcal	6.55% 190kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	2.27% 2.2g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	1.06% 0.18g	1.4% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 118g	29% 37.5g	130g per day for Men 19-50 years
Sugars	129% 94g	14.5% 10.5g	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	63% 24g	71% 27g	38g per day for Men 19-50 years
Protein	16.8% 9.4g	28.8% 16g	56g per day for Men 19-50 years

Vitamins

	Oranges	Cooked Frozen Cauliflower	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	40.8% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.82mg	19.4% 3.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	19.6% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	67.7% 0.88mg	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	75% 300μg	103% 410μg	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	591% 532mg	348% 313mg	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	12% 1.8mg	4% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	99% 119μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Cooked Frozen Cauliflower	Recommended Dietary Allowance
Calcium	40% 400mg	17% 170mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	26.7% 0.24mg	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	12.5% 1mg	51.3% 4.1mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	65.2% 1.5mg	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	20% 140mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	53.2% 1810mg	41% 1390mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	12% 180mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	23.4% 868g	25.4% 940g	3700g per day for Men 19-50 years

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

• Raw Oranges have more Vitamin A, 2.4 times more Vitamin B1, 2.6 times more Vitamin B5, 1.7 times more Vitamin C and 3 times more Vitamin E than Boiled and Drained Frozen Cauliflower.
• While Boiled and Drained Frozen Cauliflower contains 1.3 times more Vitamin B2, 1.5 times more Vitamin B6, 1.4 times more Vitamin B9 and more Vitamin K than Raw Oranges.
• Both Raw Oranges and Boiled and Drained Frozen Cauliflower have similar amounts of Vitamin B3 per 1 kg.
• Both Raw Oranges as well as Boiled and Drained Frozen Cauliflower have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Oranges vs Cooked Frozen Cauliflower:

• Raw Oranges have 2.4 times more Calcium, 1.9 times more Copper and 1.3 times more Potassium than Boiled and Drained Frozen Cauliflower.
• While Boiled and Drained Frozen Cauliflower contains 4.1 times more Iron, 6 times more Manganese, 1.7 times more Phosphorus, more Sodium and 1.9 times more Zinc than Raw Oranges.
• Both Raw Oranges and Boiled and Drained Frozen Cauliflower have similar amounts of Magnesium, Selenium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Oranges have 2.5 times more Energy, 3.1 times more Carbohydrate and 8.9 times more Sugars than Boiled and Drained Frozen Cauliflower.
• While Boiled and Drained Frozen Cauliflower contains 11.6 times more Omega 3 and 1.7 times more Protein than Raw Oranges.
• Both Raw Oranges and Boiled and Drained Frozen Cauliflower have similar amounts of Fiber per 1 kg.
• Both Raw Oranges as well as Boiled and Drained Frozen Cauliflower have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.