Comparing Nutrients in 300 calories Valencia Oranges VS Cooked Green Cauliflower with Salt

Weight per 300 calories

• Valencia Oranges: 612g
• Cooked Green Cauliflower with Salt: 938g

Valencia Oranges have 1.5 times more energy per 100g than Cooked Green Cauliflower with Salt. It has low energy density when compared to other foods. Cooked Green Cauliflower with Salt having low energy density.

Which food has more nutrients per 300 calories - Valencia Oranges or Cooked Green Cauliflower with Salt?

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Cooked Green Cauliflower with Salt	30%	7%	63%

Macro Nutrients

	Valencia Oranges	Cooked Green Cauliflower with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.84g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.21g	1.44% 0.46g	32g per day for Men 19-50 years
Omega 3	6.12% 0.098g	62.7% 1g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	1.65% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56% 72.8g	45.3% 59g	130g per day for Men 19-50 years
Sugars	NA	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	40.3% 15.3g	81.4% 31g	38g per day for Men 19-50 years
Protein	11.4% 6.37g	51% 28.5g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Cooked Green Cauliflower with Salt	Recommended Dietary Allowance
Vitamin A	8.16% 73.5μg	7.3% 65.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44.4% 0.53mg	54.7% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.24mg	72% 0.94mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.68mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.6% 1.53mg	128% 6.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.7% 0.39mg	149% 1.93mg	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	59.7% 239μg	96% 384μg	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	330% 297mg	756% 681mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Cooked Green Cauliflower with Salt	Recommended Dietary Allowance
Calcium	24.5% 245mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	41.7% 0.38mg	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	6.9% 0.55mg	84.4% 6.75mg	8mg per day for Men 19-50 years
Magnesium	14.6% 61.2mg	42.4% 178mg	420mg per day for Men 19-50 years
Manganese	6.12% 0.14mg	99% 2.27mg	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	15% 104mg	76.3% 534mg	700mg per day for Men 19-50 years
Potassium	32.2% 1096mg	76.7% 2606mg	3400mg per day for Men 19-50 years
Selenium	NA	13.6% 7.5μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	162% 2428mg	1500mg per day for Men 19-50 years
Zinc	3.34% 0.37mg	53.7% 5.9mg	11mg per day for Men 19-50 years
Water	14.3% 529g	22.7% 839g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Valencia Oranges vs Cooked Green Cauliflower with Salt:

• Cooked Green Cauliflower with Salt contains 3.8 times more Vitamin B2, 3.8 times more Vitamin B3, 4.2 times more Vitamin B5, 5 times more Vitamin B6, 1.6 times more Vitamin B9 and 2.3 times more Vitamin C than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Cooked Green Cauliflower with Salt have similar amounts of Vitamin A and Vitamin B1 per 300 kcal.
• Both Raw Valencia Oranges as well as Cooked Green Cauliflower with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Valencia Oranges vs Cooked Green Cauliflower with Salt:

• Cooked Green Cauliflower with Salt contains 1.7 times more Copper, 12.3 times more Iron, 2.9 times more Magnesium, 16.1 times more Manganese, 5.1 times more Phosphorus, 2.4 times more Potassium, more Sodium, 16.1 times more Zinc and 1.6 times more Water than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Cooked Green Cauliflower with Salt have similar amounts of Calcium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Valencia Oranges have 1.2 times more Carbohydrate than Cooked Green Cauliflower with Salt.
• While Cooked Green Cauliflower with Salt contains 10.2 times more Omega 3, 2 times more Fiber and 4.5 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Cooked Green Cauliflower with Salt have similar amounts of Energy per 300 kcal.
• Both Raw Valencia Oranges as well as Cooked Green Cauliflower with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.