Comparing Nutrients in 1 pound Cooked Frozen Cauliflower VS Navel Oranges

Macros Ratio

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

Macro Nutrients

	Cooked Frozen Cauliflower	Navel Oranges	Recommended Dietary Allowance
Energy	2.97% 86kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	2.55% 0.041g	1.6g per day for Men 19-50 years
Omega 6	0.64% 0.11g	0.61% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	43.8% 57g	130g per day for Men 19-50 years
Sugars	6.57% 4.76g	53% 38.6g	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	14% 10.2g	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	% 8.94g	g per day for Men 19-50 years
Sucrose	NA	% 19.4g	g per day for Men 19-50 years
Fiber	32.2% 12.2g	26.3% 9.98g	38g per day for Men 19-50 years
Protein	13% 7.3g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Cauliflower	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.05% 54.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	25.7% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.8% 1.4mg	12% 1.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.9% 0.44mg	23.7% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.7% 0.4mg	27.6% 0.36mg	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	46.5% 186μg	38.6% 154μg	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	158% 142mg	298% 268mg	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	1.8% 0.27mg	4.54% 0.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45% 54μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Cauliflower	Navel Oranges	Recommended Dietary Allowance
Calcium	7.7% 77mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	19.7% 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	23.2% 1.86mg	7.37% 0.59mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	29.6% 0.68mg	5.7% 0.13mg	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	15.6% 109mg	15% 104mg	700mg per day for Men 19-50 years
Potassium	18.5% 630mg	22% 753mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	5.44% 81.6mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	5.36% 0.59mg	3.3% 0.36mg	11mg per day for Men 19-50 years
Water	11.5% 426g	10.5% 390g	3700g per day for Men 19-50 years

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

• Boiled and Drained Frozen Cauliflower has 1.2 times more Vitamin B9 and more Vitamin K than Raw Navel Oranges.
• While Raw Navel Oranges contain more Vitamin A, 1.8 times more Vitamin B1, 1.4 times more Vitamin B3, 2.7 times more Vitamin B5, 1.9 times more Vitamin C and 2.5 times more Vitamin E than Boiled and Drained Frozen Cauliflower.
• Both Boiled and Drained Frozen Cauliflower and Raw Navel Oranges have similar amounts of Vitamin B2 and Vitamin B6 per 1 lb.
• Both Boiled and Drained Frozen Cauliflower as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cooked Frozen Cauliflower vs Navel Oranges:

• Boiled and Drained Frozen Cauliflower has 3.2 times more Iron, 5.2 times more Manganese, more Selenium, 18 times more Sodium and 1.6 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 2.5 times more Calcium and 1.6 times more Copper than Boiled and Drained Frozen Cauliflower.
• Both Boiled and Drained Frozen Cauliflower and Raw Navel Oranges have similar amounts of Magnesium, Phosphorus, Potassium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Frozen Cauliflower has 9 times more Omega 3, 1.2 times more Fiber and 1.8 times more Protein than Raw Navel Oranges.
• While Raw Navel Oranges contain 2.6 times more Energy, 3.3 times more Carbohydrate and 8.1 times more Sugars than Boiled and Drained Frozen Cauliflower.
• Both Boiled and Drained Frozen Cauliflower as well as Raw Navel Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.