Comparing Nutrients in 300 calories Navel Oranges VS Green Cauliflower

Weight per 300 calories

• Navel Oranges: 612g
• Green Cauliflower: 968g

Navel Oranges have 1.6 times more energy per 100g than Green Cauliflower. It has low energy density when compared to other foods. Raw Green Cauliflower having low energy density.

Discover which food has more nutrients per 300 calories - Navel Oranges or Green Cauliflower?

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Green Cauliflower	30%	7%	63%

Macro Nutrients

	Navel Oranges	Green Cauliflower	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.95% 0.92g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.1g	1.42% 0.45g	32g per day for Men 19-50 years
Omega 3	3.44% 0.055g	63% 1g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	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	59% 76.8g	45.3% 59g	130g per day for Men 19-50 years
Sugars	71.8% 52g	40.4% 29.3g	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	19% 13.8g	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	% 12g	NA	g per day for Men 19-50 years
Sucrose	% 26.2g	NA	g per day for Men 19-50 years
Fiber	35.4% 13.5g	81.5% 31g	38g per day for Men 19-50 years
Protein	9.95% 5.57g	51% 28.5g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Green Cauliflower	Recommended Dietary Allowance
Vitamin A	8.16% 73.5μg	8.6% 77.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.7% 0.42mg	64.5% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	76% 0.99mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.3% 2.6mg	44.4% 7.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	135% 6.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.2% 0.48mg	165% 2.15mg	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	52% 208μg	138% 552μg	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	402% 362mg	947% 853mg	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	6.12% 0.92mg	2.6% 0.39mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	163% 195μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Green Cauliflower	Recommended Dietary Allowance
Calcium	26.3% 263mg	32% 319mg	1000mg per day for Men 19-50 years
Copper	26.5% 0.24mg	44% 0.4mg	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	9.95% 0.8mg	88.3% 7.06mg	8mg per day for Men 19-50 years
Magnesium	16% 67.3mg	46% 194mg	420mg per day for Men 19-50 years
Manganese	7.7% 0.18mg	104% 2.4mg	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	20% 141mg	85.7% 600mg	700mg per day for Men 19-50 years
Potassium	30% 1016mg	85.4% 2903mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	0.41% 6.12mg	15% 223mg	1500mg per day for Men 19-50 years
Zinc	4.45% 0.49mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	14.2% 526g	23.5% 869g	3700g per day for Men 19-50 years

Navel Oranges VS Green Cauliflower Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Navel Oranges or Green Cauliflower?

Lets compare vitamin content per 300 calories of Navel Oranges vs Green Cauliflower:

• 300 calories of Navel Oranges have 2.4 times more Vitamin E than Green Cauliflower.
• While 300 kcal of Raw Green Cauliflower contain 1.9 times more Vitamin B1, 3.2 times more Vitamin B2, 2.7 times more Vitamin B3, 4.2 times more Vitamin B5, 4.4 times more Vitamin B6, 2.6 times more Vitamin B9, 2.4 times more Vitamin C and more Vitamin K than Raw Navel Oranges.
• Both Navel Oranges and Green Cauliflower provide similar amounts of Vitamin A per 300 calories.
• 300 calories of Navel Oranges have insufficient amounts of Vitamin K
• 300 calories of Green Cauliflower have insufficient amounts of Vitamin E
• Both Raw Navel Oranges as well as Raw Green Cauliflower have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Navel Oranges vs Green Cauliflower:

• 300 kcal of Raw Green Cauliflower contain 1.7 times more Copper, 8.9 times more Iron, 2.9 times more Magnesium, 13.5 times more Manganese, 4.3 times more Phosphorus, 2.9 times more Potassium, more Selenium, 36.4 times more Sodium, 12.6 times more Zinc and 1.7 times more Water than Raw Navel Oranges.
• Both Navel Oranges and Green Cauliflower contain similar levels of Calcium 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 Navel Oranges have 1.3 times more Carbohydrate and 1.8 times more Sugars than Green Cauliflower.
• While 300 kcal of Raw Green Cauliflower contain 18.3 times more Omega 3, 2.3 times more Fiber and 5.1 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Green Cauliflower offer comparable quantities of Energy per 300 calories.
• 300 calories of Navel Oranges provide inadequate amounts of Omega 3
• Both Raw Navel Oranges as well as Raw Green Cauliflower provide inadequate amounts of Omega 6 in 300 calories.