Comparing Nutrients in 1 pound Oranges with Peel VS Cooked Frozen Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Cooked Frozen Cauliflower	27%	8%	65%

Macro Nutrients

	Oranges with Peel	Cooked Frozen Cauliflower	Recommended Dietary Allowance
Energy	9.85% 286kcal	2.97% 86kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	0.64% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70.3g	13% 17g	130g per day for Men 19-50 years
Sugars	NA	6.57% 4.76g	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	53.7% 20.4g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	13% 7.3g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Cooked Frozen Cauliflower	Recommended Dietary Allowance
Vitamin A	6.55% 59μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	8.8% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	8.9% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	30.7% 0.4mg	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	46.5% 186μg	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	358% 322mg	158% 142mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	45% 54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Cooked Frozen Cauliflower	Recommended Dietary Allowance
Calcium	31.8% 318mg	7.7% 77mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	12% 0.11mg	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	45.4% 3.63mg	23.2% 1.86mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	NA	29.6% 0.68mg	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	14.3% 100mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	18.5% 630mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	5.44% 81.6mg	1500mg per day for Men 19-50 years
Zinc	4.54% 0.5mg	5.36% 0.59mg	11mg per day for Men 19-50 years
Water	10% 373g	11.5% 426g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Cooked Frozen Cauliflower per 1 lb

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

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

• 1 pound of Oranges with Peel has 2.7 times more Vitamin B1, 1.6 times more Vitamin B3, 3.4 times more Vitamin B5 and 2.3 times more Vitamin C than Cooked Frozen Cauliflower.
• While 1 lb of Boiled and Drained Frozen Cauliflower contains 1.4 times more Vitamin B9 than Raw Oranges with Peel .
• Both Oranges with Peel and Cooked Frozen Cauliflower provide similar amounts of Vitamin B2 and Vitamin B6 per one pound.
• 1 pound of Cooked Frozen Cauliflower have insufficient amounts of Vitamin B3 and Vitamin B5
• Both Raw Oranges with Peel as well as Boiled and Drained Frozen Cauliflower have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

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

• 1 pound of Oranges with Peel has 4.1 times more Calcium, 2.4 times more Copper, 2 times more Iron, 1.6 times more Magnesium and 1.4 times more Potassium than Cooked Frozen Cauliflower.
• Both Oranges with Peel and Cooked Frozen Cauliflower contain similar levels of Phosphorus and Water per one pound.
• 1 pound of Cooked Frozen Cauliflower lack sufficient amounts of Calcium
• Both Raw Oranges with Peel as well as Boiled and Drained Frozen Cauliflower lack sufficient amounts of Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oranges with Peel has 3.3 times more Energy, 4.1 times more Carbohydrate and 1.7 times more Fiber than Cooked Frozen Cauliflower.
• While 1 lb of Boiled and Drained Frozen Cauliflower contains 5.1 times more Omega 3 than Raw Oranges with Peel .
• Both Oranges with Peel and Cooked Frozen Cauliflower offer comparable quantities of Protein per one pound.
• 1 pound of Oranges with Peel provide inadequate amounts of Omega 3
• 1 pound of Cooked Frozen Cauliflower provide inadequate amounts of Energy
• Both Raw Oranges with Peel as well as Boiled and Drained Frozen Cauliflower provide inadequate amounts of Omega 6 in one pound.