Comparing Nutrients in 5 ounces Cooked Frozen Cauliflower with Salt VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Cauliflower with Salt	31%	9%	60%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Cooked Frozen Cauliflower with Salt	Navel Oranges	Recommended Dietary Allowance
Energy	0.83% 24kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	0.32% 0.31g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	0.075% 0.024g	32g per day for Men 19-50 years
Omega 3	7.18% 0.11g	0.8% 0.013g	1.6g per day for Men 19-50 years
Omega 6	0.2% 0.034g	0.19% 0.033g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.45% 4.48g	13.7% 17.8g	130g per day for Men 19-50 years
Sugars	0.9% 0.65g	16.6% 12g	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	4.4% 3.2g	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	% 2.8g	g per day for Men 19-50 years
Sucrose	NA	% 6.07g	g per day for Men 19-50 years
Fiber	10% 3.83g	8.2% 3.1g	38g per day for Men 19-50 years
Protein	4.08% 2.3g	2.3% 1.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Cauliflower with Salt	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.9% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.37% 0.052mg	8.03% 0.096mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.78% 0.075mg	5.56% 0.072mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.75% 0.44mg	3.77% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.78% 0.14mg	7.4% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.12mg	8.6% 0.11mg	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	14.5% 58μg	12% 48μg	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	49.3% 44.4mg	93% 83.8mg	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	0.57% 0.085mg	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 17μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Cauliflower with Salt	Navel Oranges	Recommended Dietary Allowance
Calcium	2.4% 24mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	3.78% 0.034mg	6.14% 0.055mg	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	7.26% 0.58mg	2.3% 0.18mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	9.24% 0.21mg	1.8% 0.041mg	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	4.86% 34mg	4.66% 32.6mg	700mg per day for Men 19-50 years
Potassium	5.8% 197mg	6.92% 235mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	24% 360mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	1.68% 0.18mg	1.03% 0.11mg	11mg per day for Men 19-50 years
Water	3.6% 133g	3.3% 122g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Cauliflower with Salt VS Navel Oranges per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Frozen Cauliflower with Salt versus 5 oz of Navel Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Frozen Cauliflower with Salt vs Navel Oranges:

• 5 ounces of Cooked Frozen Cauliflower with Salt have 1.2 times more Vitamin B9 and more Vitamin K than Navel Oranges.
• While 5 oz of Raw Navel Oranges contain 1.8 times more Vitamin B1, 1.4 times more Vitamin B3, 2.7 times more Vitamin B5 and 1.9 times more Vitamin C than Boiled Frozen Cauliflower, drained with Salt.
• Both Cooked Frozen Cauliflower with Salt and Navel Oranges provide similar amounts of Vitamin B2 and Vitamin B6 per five ounces.
• 5 ounces of Cooked Frozen Cauliflower with Salt have insufficient amounts of Vitamin B3 and Vitamin B5
• 5 ounces of Navel Oranges have insufficient amounts of Vitamin K
• Both Boiled Frozen Cauliflower, drained with Salt as well as Raw Navel Oranges have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Cooked Frozen Cauliflower with Salt vs Navel Oranges:

• 5 ounces of Cooked Frozen Cauliflower with Salt have 3.2 times more Iron, 5.2 times more Manganese and 254 times more Sodium than Navel Oranges.
• While 5 oz of Raw Navel Oranges contain 2.5 times more Calcium and 1.6 times more Copper than Boiled Frozen Cauliflower, drained with Salt.
• Both Cooked Frozen Cauliflower with Salt and Navel Oranges contain similar levels of Magnesium, Phosphorus, Potassium and Water per five ounces.
• 5 ounces of Cooked Frozen Cauliflower with Salt lack sufficient amounts of Calcium
• 5 ounces of Navel Oranges lack sufficient amounts of Iron and Manganese
• Both Boiled Frozen Cauliflower, drained with Salt as well as Raw Navel Oranges lack sufficient amounts of Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Frozen Cauliflower with Salt have 9 times more Omega 3, 1.2 times more Fiber and 1.8 times more Protein than Navel Oranges.
• While 5 oz of Raw Navel Oranges contain 4 times more Carbohydrate and 18.5 times more Sugars than Boiled Frozen Cauliflower, drained with Salt.
• 5 ounces of Navel Oranges provide inadequate amounts of Omega 3 and Protein
• Both Boiled Frozen Cauliflower, drained with Salt as well as Raw Navel Oranges provide inadequate amounts of Energy and Omega 6 in five ounces.