Comparing Nutrients in 500 calories Cauliflower VS Oranges with Peel

Weight per 500 calories

• Cauliflower: 2000g
• Oranges with Peel: 794g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.77% 5.6g	2.45% 2.4g	97g per day for Men 19-50 years
Saturated Fat	8.13% 2.6g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	18.8% 0.3g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	2.05% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76.5% 99g	95% 123g	130g per day for Men 19-50 years
Sugars	52.7% 38.2g	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	26.8% 19.4g	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	% 19g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	105% 40g	94% 35.7g	38g per day for Men 19-50 years
Protein	68.6% 38.4g	18.4% 10.3g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	66% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63.4% 10mg	25% 3.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	267% 13.3mg	52.4% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	283% 3.68mg	56.8% 0.74mg	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	285% 1140μg	59.5% 238μg	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	1071% 964mg	626% 563mg	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	10.7% 1.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	258% 310μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Oranges with Peel	Recommended Dietary Allowance
Calcium	44% 440mg	55.6% 556mg	1000mg per day for Men 19-50 years
Copper	86.7% 0.78mg	50.3% 0.45mg	0.9mg per day for Men 19-50 years
Fluoride	0.5% 20μg	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	105% 8.4mg	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	135% 3.1mg	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	126% 880mg	25% 175mg	700mg per day for Men 19-50 years
Potassium	176% 5980mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	40% 600mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	49% 5.4mg	7.94% 0.87mg	11mg per day for Men 19-50 years
Water	49.8% 1841g	17.7% 653g	3700g per day for Men 19-50 years

Cauliflower VS Oranges With Peel Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cauliflower or Oranges with Peel ?

Lets compare vitamin content per 500 calories of Cauliflower vs Oranges with Peel :

• 500 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 500 kcal of Raw Oranges with Peel contain more Vitamin A than Raw Cauliflower.
• 500 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 500 calories.

Comparing minerals per 500 calories for Cauliflower vs Oranges with Peel :

• 500 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 500 kcal of Raw Oranges with Peel contain 1.3 times more Calcium than Raw Cauliflower.
• 500 calories of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 500 calories:

• 500 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 500 calories.
• 500 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 500 calories.