Comparing Nutrients in 300 calories Cauliflower VS Oranges with Peel

Weight per 300 calories

• Cauliflower: 1200g
• Oranges with Peel: 476g

Raw Oranges with Peel have 2.5 times more energy per unit of mass than Raw Cauliflower, which is low in comparison to other foods. Cauliflower having very low energy density.

Discover which food has more nutrients per 300 calories - Cauliflower or Oranges with Peel ?

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Cauliflower	Oranges with Peel	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.46% 3.36g	1.47% 1.43g	97g per day for Men 19-50 years
Saturated Fat	4.88% 1.56g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	11.3% 0.18g	4.76% 0.076g	1.6g per day for Men 19-50 years
Omega 6	1.13% 0.19g	1.23% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46% 59.6g	56.8% 74g	130g per day for Men 19-50 years
Sugars	31.6% 23g	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	16% 11.6g	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	% 11.3g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	63% 24g	56.4% 21.4g	38g per day for Men 19-50 years
Protein	41% 23g	11% 6.2g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.88% 62μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	39.7% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	55.4% 0.72mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.1mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	160% 8mg	31.4% 1.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	170% 2.2mg	34% 0.44mg	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	171% 684μg	35.7% 143μg	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	643% 578mg	376% 338mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.4% 0.96mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	155% 186μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Oranges with Peel	Recommended Dietary Allowance
Calcium	26.4% 264mg	33.3% 333mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	30% 0.27mg	0.9mg per day for Men 19-50 years
Fluoride	0.3% 12μg	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	63% 5.04mg	47.6% 3.8mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	16% 66.7mg	420mg per day for Men 19-50 years
Manganese	81% 1.86mg	NA	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	75.4% 528mg	15% 105mg	700mg per day for Men 19-50 years
Potassium	106% 3588mg	27.5% 933mg	3400mg per day for Men 19-50 years
Selenium	13% 7.2μg	6.06% 3.33μg	55μg per day for Men 19-50 years
Sodium	24% 360mg	0.63% 9.52mg	1500mg per day for Men 19-50 years
Zinc	29.5% 3.24mg	4.76% 0.52mg	11mg per day for Men 19-50 years
Water	30% 1105g	10.6% 392g	3700g per day for Men 19-50 years

Cauliflower VS Oranges With Peel Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cauliflower or Oranges with Peel ?

Lets compare vitamin content per 300 calories of Cauliflower vs Oranges with Peel :

• 300 calories of Cauliflower have 1.3 times more Vitamin B1, 3 times more Vitamin B2, 2.6 times more Vitamin B3, 5.1 times more Vitamin B5, 5 times more Vitamin B6, 4.8 times more Vitamin B9 and 1.7 times more Vitamin C than Oranges with Peel .
• While 300 kcal of Raw Oranges with Peel contain more Vitamin A than Raw Cauliflower.
• 300 calories of Cauliflower have insufficient amounts of Vitamin A
• Both Raw Cauliflower as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Cauliflower vs Oranges with Peel :

• 300 calories of Cauliflower have 1.7 times more Copper, 1.3 times more Iron, 2.7 times more Magnesium, 5 times more Phosphorus, 3.8 times more Potassium, 2.2 times more Selenium, 37.8 times more Sodium, 6.2 times more Zinc and 2.8 times more Water than Oranges with Peel .
• While 300 kcal of Raw Oranges with Peel contain 1.3 times more Calcium than Raw Cauliflower.
• 300 calories of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cauliflower have 2.4 times more Omega 3 and 3.7 times more Protein than Oranges with Peel .
• Both Cauliflower and Oranges with Peel offer comparable quantities of Energy, Carbohydrate and Fiber per 300 calories.
• 300 calories of Oranges with Peel provide inadequate amounts of Omega 3
• Both Raw Cauliflower as well as Raw Oranges with Peel provide inadequate amounts of Omega 6 in 300 calories.