Comparing Nutrients in 300 calories Cooked Frozen Cauliflower VS Valencia Oranges

Weight per 300 calories

• Cooked Frozen Cauliflower: 1579g
• Valencia Oranges: 612g

Raw Valencia Oranges have 2.6 times more energy per unit of mass than Boiled and Drained Frozen Cauliflower, which is low in comparison to other foods. Cooked Frozen Cauliflower having very low energy density.

Which food has more nutrients per 300 calories - Cooked Frozen Cauliflower or Valencia Oranges?

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Cauliflower	27%	8%	65%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Cooked Frozen Cauliflower	Valencia Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.6% 3.47g	1.9% 1.84g	97g per day for Men 19-50 years
Saturated Fat	1.68% 0.54g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	80% 1.28g	6.12% 0.098g	1.6g per day for Men 19-50 years
Omega 6	2.23% 0.38g	1.6% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45.5% 59.2g	56% 72.8g	130g per day for Men 19-50 years
Sugars	23% 16.6g	NA	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	112% 42.6g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	45.4% 25.4g	11.4% 6.37g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Cauliflower	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.16% 73.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.7% 0.58mg	44.4% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	64.4% 0.84mg	19% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.6% 4.9mg	10.5% 1.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	30.6% 1.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	107% 1.4mg	29.7% 0.39mg	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	162% 647μg	59.7% 239μg	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	549% 494mg	330% 297mg	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	6.3% 0.95mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	157% 188μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Cauliflower	Valencia Oranges	Recommended Dietary Allowance
Calcium	27% 268mg	24.5% 245mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	25% 0.23mg	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	81% 6.47mg	6.9% 0.55mg	8mg per day for Men 19-50 years
Magnesium	34% 142mg	14.6% 61.2mg	420mg per day for Men 19-50 years
Manganese	103% 2.37mg	6.12% 0.14mg	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	54% 379mg	15% 104mg	700mg per day for Men 19-50 years
Potassium	64.6% 2195mg	32.2% 1096mg	3400mg per day for Men 19-50 years
Selenium	17.2% 9.47μg	NA	55μg per day for Men 19-50 years
Sodium	19% 284mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	18.7% 2.05mg	3.34% 0.37mg	11mg per day for Men 19-50 years
Water	40% 1484g	14.3% 529g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cooked Frozen Cauliflower vs Valencia Oranges:

• Boiled and Drained Frozen Cauliflower has 3.4 times more Vitamin B2, 2.9 times more Vitamin B3, 3.6 times more Vitamin B6, 2.7 times more Vitamin B9 and 1.7 times more Vitamin C than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Vitamin A than Boiled and Drained Frozen Cauliflower.
• Both Boiled and Drained Frozen Cauliflower and Raw Valencia Oranges have similar amounts of Vitamin B1 and Vitamin B5 per 300 kcal.
• Both Boiled and Drained Frozen Cauliflower as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Cooked Frozen Cauliflower vs Valencia Oranges:

• Boiled and Drained Frozen Cauliflower has 1.7 times more Copper, 11.7 times more Iron, 2.3 times more Magnesium, 16.8 times more Manganese, 3.6 times more Phosphorus, 2 times more Potassium, more Sodium, 5.6 times more Zinc and 2.8 times more Water than Raw Valencia Oranges.
• Both Boiled and Drained Frozen Cauliflower and Raw Valencia Oranges have similar amounts of Calcium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Frozen Cauliflower has 1.9 times more Fat, 13.1 times more Omega 3, 2.8 times more Fiber and 4 times more Protein than Raw Valencia Oranges.
• Both Boiled and Drained Frozen Cauliflower and Raw Valencia Oranges have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Boiled and Drained Frozen Cauliflower as well as Raw Valencia Oranges have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.