Comparing Nutrients in 1 pound Oranges VS Boiled Cauliflower with Salt

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Boiled Cauliflower with Salt	26%	15%	59%

Macro Nutrients

	Oranges	Boiled Cauliflower with Salt	Recommended Dietary Allowance
Energy	7.35% 213kcal	3.6% 104kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	2.1% 2.04g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	0.99% 0.32g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	47.3% 0.76g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	1.33% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.3g	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	58.5% 42.4g	11.6% 8.44g	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	28.6% 11g	27.5% 10.4g	38g per day for Men 19-50 years
Protein	7.6% 4.26g	15% 8.35g	56g per day for Men 19-50 years

Vitamins

	Oranges	Boiled Cauliflower with Salt	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	11.6% 1.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	60.4% 0.78mg	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	34% 136μg	50% 200μg	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	268% 241mg	223% 201mg	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	5.44% 0.82mg	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	52% 62.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Boiled Cauliflower with Salt	Recommended Dietary Allowance
Calcium	18% 181mg	7.26% 72.6mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	9.07% 0.082mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.54μg	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	5.67% 0.45mg	18% 1.45mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	4.93% 0.11mg	26% 0.6mg	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	9.07% 63.5mg	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	24% 821mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	73% 1098mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	10.6% 393g	11.4% 422g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges VS Boiled Cauliflower with Salt per 1 lb

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

Lets compare vitamin content per 1 pound of Oranges vs Boiled Cauliflower with Salt:

• 1 pound of Oranges has 2.1 times more Vitamin B1 and 1.2 times more Vitamin C than Boiled Cauliflower with Salt.
• While 1 lb of Boiled and Drained Cauliflower with Salt contains 1.3 times more Vitamin B2, 1.5 times more Vitamin B3, 2 times more Vitamin B5, 2.9 times more Vitamin B6, 1.5 times more Vitamin B9 and more Vitamin K than Raw Oranges.
• 1 pound of Oranges have insufficient amounts of Vitamin B3 and Vitamin K
• Both Raw Oranges as well as Boiled and Drained Cauliflower with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one pound.

Comparing minerals per 1 pound for Oranges vs Boiled Cauliflower with Salt:

• 1 pound of Oranges has 2.5 times more Calcium, 2.5 times more Copper and 1.3 times more Potassium than Boiled Cauliflower with Salt.
• While 1 lb of Boiled and Drained Cauliflower with Salt contains 3.2 times more Iron, 5.3 times more Manganese, 2.3 times more Phosphorus and more Sodium than Raw Oranges.
• Both Oranges and Boiled Cauliflower with Salt contain similar levels of Magnesium and Water per one pound.
• 1 pound of Oranges lack sufficient amounts of Iron and Manganese
• 1 pound of Boiled Cauliflower with Salt lack sufficient amounts of Calcium and Copper
• Both Raw Oranges as well as Boiled and Drained Cauliflower with Salt lack sufficient amounts of Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oranges has 2.9 times more Carbohydrate and 5 times more Sugars than Boiled Cauliflower with Salt.
• While 1 lb of Boiled and Drained Cauliflower with Salt contains 23.9 times more Omega 3 and 2 times more Protein than Raw Oranges.
• Both Oranges and Boiled Cauliflower with Salt offer comparable quantities of Fiber per one pound.
• 1 pound of Oranges provide inadequate amounts of Omega 3 and Protein
• Both Raw Oranges as well as Boiled and Drained Cauliflower with Salt provide inadequate amounts of Energy and Omega 6 in one pound.