Comparing Nutrients in 7 ounces Valencia Oranges VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Cauliflower	26%	8%	66%

Macro Nutrients

	Valencia Oranges	Cauliflower	Recommended Dietary Allowance
Energy	3.35% 97kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	0.19% 0.032g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.6g	7.6% 9.86g	130g per day for Men 19-50 years
Sugars	NA	5.23% 3.8g	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	2.66% 1.92g	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	% 1.87g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	13% 4.96g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	6.8% 3.8g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Cauliflower	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	6.3% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	26.5% 1.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	28% 0.37mg	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	19.3% 77.4μg	28.3% 113μg	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	107% 96mg	106% 96mg	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	NA	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	25.6% 30.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Cauliflower	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	8.6% 0.077mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.05% 2μg	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	2.23% 0.18mg	10.4% 0.83mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	13.4% 0.31mg	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	4.8% 33.7mg	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	17.5% 593mg	3400mg per day for Men 19-50 years
Selenium	NA	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	4.87% 0.54mg	11mg per day for Men 19-50 years
Water	4.63% 171g	4.94% 183g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Cauliflower per 7 oz

Compare the macro and micronutrient content in 7 oz of Valencia Oranges versus 7 oz of Cauliflower to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Valencia Oranges vs Cauliflower:

• 7 ounces of Valencia Oranges have 1.7 times more Vitamin B1 than Cauliflower.
• While 7 oz of Raw Cauliflower contain 1.5 times more Vitamin B2, 1.9 times more Vitamin B3, 2.7 times more Vitamin B5, 2.9 times more Vitamin B6 and 1.5 times more Vitamin B9 than Raw Valencia Oranges.
• Both Valencia Oranges and Cauliflower provide similar amounts of Vitamin C per seven ounces.
• 7 ounces of Valencia Oranges have insufficient amounts of Vitamin B3
• Both Raw Valencia Oranges as well as Raw Cauliflower have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Valencia Oranges vs Cauliflower:

• 7 ounces of Valencia Oranges have 1.8 times more Calcium than Cauliflower.
• While 7 oz of Raw Cauliflower contain 4.7 times more Iron, 1.5 times more Magnesium, 6.7 times more Manganese, 2.6 times more Phosphorus, 1.7 times more Potassium, more Sodium and 4.5 times more Zinc than Raw Valencia Oranges.
• Both Valencia Oranges and Cauliflower contain similar levels of Copper and Water per seven ounces.
• 7 ounces of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Valencia Oranges have 2.4 times more Carbohydrate and 1.3 times more Fiber than Cauliflower.
• While 7 oz of Raw Cauliflower contain 1.8 times more Protein than Raw Valencia Oranges.
• 7 ounces of Valencia Oranges provide inadequate amounts of Protein
• Both Raw Valencia Oranges as well as Raw Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Valencia Oranges VS Cauliflower

What are the health benefits of Valencia Oranges compared to Cauliflower?

Valencia oranges are a great source of vitamin C, fiber, and antioxidants which support immune function, skin health, and digestion. Cauliflower, on the other hand, is rich in vitamin C, vitamin K, and antioxidants that help reduce inflammation and support bone health. Both are nutritious choices, but Valencia oranges are higher in vitamin C while cauliflower is a good source of vitamin K.

Can I lose weight easier by eating more Valencia Oranges or Cauliflower?

Both Valencia oranges and cauliflower can be beneficial for weight loss due to their low calorie and high fiber content. However, cauliflower is lower in calories and carbohydrates compared to Valencia oranges, making it a more suitable option for weight loss. Additionally, cauliflower is a good source of vitamins, minerals, and antioxidants that can support overall health and weight management. Incorporating both foods into a balanced diet can help you achieve your weight loss goals.

Should I eat more Valencia Oranges or more Cauliflower to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming a variety of nutrient-dense foods that provide adequate protein, vitamins, and minerals. Both Valencia oranges and cauliflower are nutritious choices, but for muscle building, cauliflower would be the better option as it is a good source of protein, fiber, and essential vitamins and minerals. Including a variety of plant-based protein sources such as legumes, tofu, tempeh, nuts, and seeds in your diet along with cauliflower can help support muscle growth and recovery.

What is the environmental impact of producing Valencia Oranges compared to Cauliflower?

Valencia oranges have a higher environmental impact compared to cauliflower due to factors such as water usage, pesticide use, and transportation emissions. Oranges require more water to grow and are often sprayed with pesticides, while cauliflower can be grown with less water and fewer pesticides. Additionally, oranges are typically transported long distances, contributing to carbon emissions, whereas cauliflower is often grown closer to where it is consumed. Choosing cauliflower over oranges can help reduce your environmental footprint.