Comparing Nutrients in 300 calories Boiled Cauliflower with Salt VS Navel Oranges

Weight per 300 calories

• Boiled Cauliflower with Salt: 1304g
• Navel Oranges: 612g

Raw Navel Oranges have 2.1 times more energy per unit of mass than Boiled and Drained Cauliflower with Salt, which is low in comparison to other foods. Boiled Cauliflower with Salt having very low energy density.

Discover which food has more nutrients per 300 calories - Boiled Cauliflower with Salt or Navel Oranges?

Macros Ratio

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

Macro Nutrients

	Boiled Cauliflower with Salt	Navel Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.05% 5.87g	0.95% 0.92g	97g per day for Men 19-50 years
Saturated Fat	2.85% 0.91g	0.33% 0.1g	32g per day for Men 19-50 years
Omega 3	136% 2.18g	3.44% 0.055g	1.6g per day for Men 19-50 years
Omega 6	3.84% 0.65g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.2% 53.6g	59% 76.8g	130g per day for Men 19-50 years
Sugars	33.5% 24.3g	71.8% 52g	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	19% 13.8g	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	% 12g	g per day for Men 19-50 years
Sucrose	NA	% 26.2g	g per day for Men 19-50 years
Fiber	79% 30g	35.4% 13.5g	38g per day for Men 19-50 years
Protein	43% 24g	9.95% 5.57g	56g per day for Men 19-50 years

Vitamins

	Boiled Cauliflower with Salt	Navel Oranges	Recommended Dietary Allowance
Vitamin A	1.45% 13μg	8.16% 73.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45.7% 0.55mg	34.7% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52% 0.68mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.4% 5.35mg	16.3% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	133% 6.63mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	174% 2.26mg	37.2% 0.48mg	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	143% 574μg	52% 208μg	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	642% 578mg	402% 362mg	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	6.1% 0.91mg	6.12% 0.92mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	150% 180μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cauliflower with Salt	Navel Oranges	Recommended Dietary Allowance
Calcium	21% 209mg	26.3% 263mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	26.5% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	0.33% 13μg	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	52% 4.17mg	9.95% 0.8mg	8mg per day for Men 19-50 years
Magnesium	28% 117mg	16% 67.3mg	420mg per day for Men 19-50 years
Manganese	75% 1.72mg	7.7% 0.18mg	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	59.6% 417mg	20% 141mg	700mg per day for Men 19-50 years
Potassium	54.5% 1852mg	30% 1016mg	3400mg per day for Men 19-50 years
Selenium	14.2% 7.83μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	210% 3157mg	0.41% 6.12mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	4.45% 0.49mg	11mg per day for Men 19-50 years
Water	32.8% 1213g	14.2% 526g	3700g per day for Men 19-50 years

Boiled Cauliflower With Salt VS Navel Oranges Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Cauliflower with Salt or Navel Oranges?

Lets compare vitamin content per 300 calories of Boiled Cauliflower with Salt vs Navel Oranges:

• 300 calories of Boiled Cauliflower with Salt have 1.3 times more Vitamin B1, 2.2 times more Vitamin B2, 2.1 times more Vitamin B3, 4.1 times more Vitamin B5, 4.7 times more Vitamin B6, 2.8 times more Vitamin B9, 1.6 times more Vitamin C and more Vitamin K than Navel Oranges.
• While 300 kcal of Raw Navel Oranges contain 5.6 times more Vitamin A than Boiled and Drained Cauliflower with Salt.
• Both Boiled Cauliflower with Salt and Navel Oranges provide similar amounts of Vitamin E per 300 calories.
• 300 calories of Boiled Cauliflower with Salt have insufficient amounts of Vitamin A
• 300 calories of Navel Oranges have insufficient amounts of Vitamin K
• Both Boiled and Drained Cauliflower with Salt as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Cauliflower with Salt vs Navel Oranges:

• 300 calories of Boiled Cauliflower with Salt have 5.2 times more Iron, 1.7 times more Magnesium, 9.7 times more Manganese, 3 times more Phosphorus, 1.8 times more Potassium, more Selenium, 515.6 times more Sodium, 4.5 times more Zinc and 2.3 times more Water than Navel Oranges.
• While 300 kcal of Raw Navel Oranges contain 1.3 times more Calcium than Boiled and Drained Cauliflower with Salt.
• Both Boiled Cauliflower with Salt and Navel Oranges contain similar levels of Copper per 300 calories.
• 300 calories of Navel Oranges lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Cauliflower with Salt have 6.4 times more Fat, 39.5 times more Omega 3, 2.2 times more Fiber and 4.3 times more Protein than Navel Oranges.
• While 300 kcal of Raw Navel Oranges contain 1.4 times more Carbohydrate and 2.1 times more Sugars than Boiled and Drained Cauliflower with Salt.
• Both Boiled Cauliflower with Salt and Navel Oranges offer comparable quantities of Energy per 300 calories.
• 300 calories of Navel Oranges provide inadequate amounts of Omega 3
• Both Boiled and Drained Cauliflower with Salt as well as Raw Navel Oranges provide inadequate amounts of Omega 6 in 300 calories.