Comparing Nutrients in 1 kilogram Florida Oranges VS Boiled Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Boiled Cauliflower	26%	15%	59%

Macro Nutrients

	Florida Oranges	Boiled Cauliflower	Recommended Dietary Allowance
Energy	16% 460kcal	7.93% 230kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	4.64% 4.5g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	104% 1.67g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	2.94% 0.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.8% 115g	31.6% 41g	130g per day for Men 19-50 years
Sugars	126% 91g	28.7% 21g	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	60.5% 23g	38g per day for Men 19-50 years
Protein	12.5% 7g	33% 18.4g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Boiled Cauliflower	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	25.6% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	102% 5.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.2% 0.51mg	133% 1.73mg	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	42.5% 170μg	110% 440μg	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	500% 450mg	492% 443mg	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	4.67% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	115% 138μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Boiled Cauliflower	Recommended Dietary Allowance
Calcium	43% 430mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	20% 0.18mg	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	11.3% 0.9mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	57.4% 1.32mg	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	17% 120mg	45.7% 320mg	700mg per day for Men 19-50 years
Potassium	49.7% 1690mg	41.8% 1420mg	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	10% 150mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	23.6% 871g	25% 930g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Boiled Cauliflower per 1 kg

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

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

• 1 kilogram of Florida Oranges has 2.4 times more Vitamin B1 than Boiled Cauliflower.
• While 1 kg of Boiled and Drained Cauliflower contains 1.3 times more Vitamin B2, 2 times more Vitamin B5, 3.4 times more Vitamin B6, 2.6 times more Vitamin B9 and more Vitamin K than Raw Florida Oranges.
• Both Florida Oranges and Boiled Cauliflower provide similar amounts of Vitamin B3 and Vitamin C per one kilogram.
• 1 kilogram of Florida Oranges have insufficient amounts of Vitamin K
• Both Raw Florida Oranges as well as Boiled and Drained Cauliflower have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Florida Oranges vs Boiled Cauliflower:

• 1 kilogram of Florida Oranges has 2.7 times more Calcium and 2.2 times more Copper than Boiled Cauliflower.
• While 1 kg of Boiled and Drained Cauliflower contains 3.6 times more Iron, 5.5 times more Manganese and 2.7 times more Phosphorus than Raw Florida Oranges.
• Both Florida Oranges and Boiled Cauliflower contain similar levels of Magnesium, Potassium and Water per one kilogram.
• 1 kilogram of Florida Oranges lack sufficient amounts of Iron, Manganese and Phosphorus
• 1 kilogram of Boiled Cauliflower lack sufficient amounts of Calcium and Copper
• Both Raw Florida Oranges as well as Boiled and Drained Cauliflower lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Florida Oranges has 2.8 times more Carbohydrate and 4.4 times more Sugars than Boiled Cauliflower.
• While 1 kg of Boiled and Drained Cauliflower contains 15.2 times more Omega 3 and 2.6 times more Protein than Raw Florida Oranges.
• Both Florida Oranges and Boiled Cauliflower offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Florida Oranges provide inadequate amounts of Omega 3 and Protein
• Both Raw Florida Oranges as well as Boiled and Drained Cauliflower provide inadequate amounts of Energy and Omega 6 in one kilogram.