Comparing Nutrients in 1 kilogram Oranges VS Green Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Green Cauliflower	30%	7%	63%

Macro Nutrients

	Oranges	Green Cauliflower	Recommended Dietary Allowance
Energy	16.2% 470kcal	10.7% 310kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	1.47% 0.47g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	65% 1.04g	1.6g per day for Men 19-50 years
Omega 6	1.06% 0.18g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 118g	47% 61g	130g per day for Men 19-50 years
Sugars	129% 94g	41.8% 30.3g	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	84.2% 32g	38g per day for Men 19-50 years
Protein	16.8% 9.4g	52.7% 29.5g	56g per day for Men 19-50 years

Vitamins

	Oranges	Green Cauliflower	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	8.9% 80μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	66.7% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	78.5% 1.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.82mg	46% 7.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	139% 6.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	171% 2.22mg	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	143% 570μg	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	979% 881mg	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	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	168% 202μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Green Cauliflower	Recommended Dietary Allowance
Calcium	40% 400mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	45.6% 0.41mg	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	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	107% 2.47mg	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	88.6% 620mg	700mg per day for Men 19-50 years
Potassium	53.2% 1810mg	88.2% 3000mg	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	15.3% 230mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	58% 6.4mg	11mg per day for Men 19-50 years
Water	23.4% 868g	24.3% 898g	3700g per day for Men 19-50 years

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

• Raw Oranges have 1.4 times more Vitamin A and 4.5 times more Vitamin E than Raw Green Cauliflower.
• While Raw Green Cauliflower contains 2.6 times more Vitamin B2, 2.6 times more Vitamin B3, 2.8 times more Vitamin B5, 3.7 times more Vitamin B6, 1.9 times more Vitamin B9, 1.7 times more Vitamin C and more Vitamin K than Raw Oranges.
• Both Raw Oranges and Raw Green Cauliflower have similar amounts of Vitamin B1 per 1 kg.
• Both Raw Oranges as well as Raw Green Cauliflower have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Oranges vs Green Cauliflower:

• Raw Oranges have 1.2 times more Calcium than Raw Green Cauliflower.
• While Raw Green Cauliflower contains 7.3 times more Iron, 2 times more Magnesium, 9.9 times more Manganese, 4.4 times more Phosphorus, 1.7 times more Potassium, more Sodium and 9.1 times more Zinc than Raw Oranges.
• Both Raw Oranges and Raw Green Cauliflower have similar amounts of Copper, Selenium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Oranges have 1.5 times more Energy, 1.9 times more Carbohydrate and 3.1 times more Sugars than Raw Green Cauliflower.
• While Raw Green Cauliflower contains 14.9 times more Omega 3, 1.3 times more Fiber and 3.1 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Raw Green Cauliflower have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.