Comparing Nutrients in 5 ounces Cooked Frozen Cauliflower VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Cauliflower	27%	8%	65%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Cooked Frozen Cauliflower	Valencia Oranges	Recommended Dietary Allowance
Energy	0.93% 27kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	0.32% 0.31g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	7.18% 0.11g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	0.2% 0.034g	0.37% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.1% 5.3g	13% 17g	130g per day for Men 19-50 years
Sugars	2.05% 1.5g	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	10% 3.83g	9.33% 3.54g	38g per day for Men 19-50 years
Protein	4.08% 2.3g	2.63% 1.47g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Cauliflower	Valencia 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	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.78% 0.075mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.75% 0.44mg	2.43% 0.39mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.78% 0.14mg	7.1% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.12mg	6.87% 0.089mg	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	14% 55.3μg	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	76.4% 68.7mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 17μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Cauliflower	Valencia Oranges	Recommended Dietary Allowance
Calcium	2.4% 24mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	3.78% 0.034mg	5.83% 0.052mg	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	1.6% 0.13mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	9.24% 0.21mg	1.4% 0.033mg	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	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	5.8% 197mg	7.46% 254mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	NA	55μg per day for Men 19-50 years
Sodium	1.7% 25.5mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	1.68% 0.18mg	0.77% 0.085mg	11mg per day for Men 19-50 years
Water	3.6% 133g	3.3% 122g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cooked Frozen Cauliflower vs Valencia Oranges:

• Boiled and Drained Frozen Cauliflower has 1.3 times more Vitamin B2 and 1.4 times more Vitamin B6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Vitamin A, 2.4 times more Vitamin B1, 2.6 times more Vitamin B5 and 1.5 times more Vitamin C than Boiled and Drained Frozen Cauliflower.
• Both Boiled and Drained Frozen Cauliflower and Raw Valencia Oranges have similar amounts of Vitamin B3 and Vitamin B9 per 5 oz.
• Both Boiled and Drained Frozen Cauliflower as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Cooked Frozen Cauliflower vs Valencia Oranges:

• Boiled and Drained Frozen Cauliflower has 4.6 times more Iron, 6.5 times more Manganese, 1.4 times more Phosphorus, more Sodium and 2.2 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.4 times more Calcium, 1.5 times more Copper and 1.3 times more Potassium than Boiled and Drained Frozen Cauliflower.
• Both Boiled and Drained Frozen Cauliflower and Raw Valencia Oranges have similar amounts of Magnesium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled and Drained Frozen Cauliflower has 5.1 times more Omega 3 and 1.5 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.6 times more Energy and 3.2 times more Carbohydrate than Boiled and Drained Frozen Cauliflower.
• Both Boiled and Drained Frozen Cauliflower and Raw Valencia Oranges have similar amounts of Fiber per 5 oz.
• Both Boiled and Drained Frozen Cauliflower as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.