Comparing Nutrients in 5 ounces Florida Oranges VS Boiled Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Boiled Cauliflower	26%	15%	59%

Macro Nutrients

	Florida Oranges	Boiled Cauliflower	Recommended Dietary Allowance
Energy	2.25% 65.2kcal	1.12% 32.6kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.66% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	14.8% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	0.42% 0.071g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.6% 16.4g	4.5% 5.83g	130g per day for Men 19-50 years
Sugars	18% 13g	4.07% 2.95g	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	8.95% 3.4g	8.58% 3.26g	38g per day for Men 19-50 years
Protein	1.77% 0.99g	4.66% 2.6g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Boiled Cauliflower	Recommended Dietary Allowance
Vitamin A	1.73% 15.6μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	5.67% 0.074mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	3.63% 0.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	14.4% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.56% 0.072mg	19% 0.25mg	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	6.02% 24μg	15.6% 62.4μg	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	71% 63.8mg	69.8% 62.8mg	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	1.7% 0.26mg	0.66% 0.099mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	16.3% 19.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Boiled Cauliflower	Recommended Dietary Allowance
Calcium	6.1% 61mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	2.83% 0.026mg	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	1.6% 0.13mg	5.67% 0.45mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	1.48% 0.034mg	8.14% 0.19mg	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	2.43% 17mg	6.48% 45.4mg	700mg per day for Men 19-50 years
Potassium	7.05% 240mg	5.92% 201mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.4% 21.3mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	3.34% 124g	3.56% 132g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Boiled Cauliflower per 5 oz

Compare the macro and micronutrient content in 5 oz of Florida Oranges versus 5 oz of Boiled Cauliflower to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Florida Oranges vs Boiled Cauliflower:

• 5 ounces of Florida Oranges have 2.4 times more Vitamin B1 than Boiled Cauliflower.
• While 5 oz of Boiled and Drained Cauliflower contain 1.3 times more Vitamin B2, 2 times more Vitamin B5, 3.4 times more Vitamin B6, 2.6 times more Vitamin B9 and more Vitamin K than Raw Florida Oranges.
• Both Florida Oranges and Boiled Cauliflower provide similar amounts of Vitamin B3 and Vitamin C per five ounces.
• 5 ounces of Florida Oranges have insufficient amounts of Vitamin K
• Both Raw Florida Oranges as well as Boiled and Drained Cauliflower have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Florida Oranges vs Boiled Cauliflower:

• 5 ounces of Florida Oranges have 2.7 times more Calcium and 2.2 times more Copper than Boiled Cauliflower.
• While 5 oz of Boiled and Drained Cauliflower contain 3.6 times more Iron, 5.5 times more Manganese and 2.7 times more Phosphorus than Raw Florida Oranges.
• Both Florida Oranges and Boiled Cauliflower contain similar levels of Magnesium, Potassium and Water per five ounces.
• 5 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese and Phosphorus
• 5 ounces of Boiled Cauliflower lack sufficient amounts of Calcium and Copper
• Both Raw Florida Oranges as well as Boiled and Drained Cauliflower lack sufficient amounts of Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Florida Oranges have 2.8 times more Carbohydrate and 4.4 times more Sugars than Boiled Cauliflower.
• While 5 oz of Boiled and Drained Cauliflower contain 15.2 times more Omega 3 and 2.6 times more Protein than Raw Florida Oranges.
• Both Florida Oranges and Boiled Cauliflower offer comparable quantities of Fiber per five ounces.
• 5 ounces of Florida Oranges provide inadequate amounts of Omega 3 and Protein
• Both Raw Florida Oranges as well as Boiled and Drained Cauliflower provide inadequate amounts of Energy and Omega 6 in five ounces.