Comparing Nutrients in 7 ounces Florida Oranges VS Frozen Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Frozen Cauliflower	28%	8%	64%

Macro Nutrients

	Florida Oranges	Frozen Cauliflower	Recommended Dietary Allowance
Energy	3.15% 91kcal	1.64% 47.6kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	0.55% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.25% 0.081g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	0.34% 0.058g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	7.14% 9.3g	130g per day for Men 19-50 years
Sugars	25% 18g	6.08% 4.4g	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	12.5% 4.76g	12% 4.56g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	7.12% 4g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Frozen Cauliflower	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	8.43% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	5.32% 0.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	5.4% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.8% 0.1mg	18.8% 0.24mg	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	8.43% 33.7μg	31.8% 127μg	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	99% 89.3mg	108% 97mg	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	2.4% 0.36mg	0.93% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	24.5% 29.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Frozen Cauliflower	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	6.84% 0.062mg	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	2.23% 0.18mg	13.4% 1.07mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	2.07% 0.048mg	17% 0.39mg	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	3.4% 24mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	11.3% 383mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	4.67% 173g	4.96% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Frozen Cauliflower per 7 oz

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

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

• 7 ounces of Florida Oranges have 2 times more Vitamin B1 and 1.8 times more Vitamin B5 than Frozen Cauliflower.
• While 7 oz of Frozen Cauliflower, Unprepared contain 1.8 times more Vitamin B2, 2.4 times more Vitamin B6, 3.8 times more Vitamin B9 and more Vitamin K than Raw Florida Oranges.
• Both Florida Oranges and Frozen Cauliflower provide similar amounts of Vitamin B3 and Vitamin C per seven ounces.
• 7 ounces of Florida Oranges have insufficient amounts of Vitamin K
• Both Raw Florida Oranges as well as Frozen Cauliflower, Unprepared have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Florida Oranges vs Frozen Cauliflower:

• 7 ounces of Florida Oranges have 2 times more Calcium and 1.3 times more Copper than Frozen Cauliflower.
• While 7 oz of Frozen Cauliflower, Unprepared contain 6 times more Iron, 8.2 times more Manganese and 2.9 times more Phosphorus than Raw Florida Oranges.
• Both Florida Oranges and Frozen Cauliflower contain similar levels of Magnesium, Potassium and Water per seven ounces.
• 7 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese and Phosphorus
• Both Raw Florida Oranges as well as Frozen Cauliflower, Unprepared lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Florida Oranges have 2.5 times more Carbohydrate and 4.1 times more Sugars than Frozen Cauliflower.
• While 7 oz of Frozen Cauliflower, Unprepared contain 8.9 times more Omega 3 and 2.9 times more Protein than Raw Florida Oranges.
• Both Florida Oranges and Frozen Cauliflower offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Florida Oranges provide inadequate amounts of Omega 3 and Protein
• Both Raw Florida Oranges as well as Frozen Cauliflower, Unprepared provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Florida Oranges VS Frozen Cauliflower

What are the health benefits of Florida Oranges compared to Frozen Cauliflower?

Florida oranges are a great source of vitamin C, potassium, and fiber, which can help boost the immune system, support heart health, and aid in digestion. On the other hand, frozen cauliflower is rich in vitamins K and C, as well as antioxidants, which can help reduce inflammation and support bone health. Both foods offer unique health benefits, so incorporating a variety of fruits and vegetables into your diet is important for overall health and well-being.

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

Both Florida oranges and frozen cauliflower can be part of a healthy weight loss diet due to their low calorie and high fiber content. However, cauliflower is lower in calories and carbohydrates compared to oranges, making it a more weight-loss-friendly option. Incorporating a variety of fruits and vegetables into your diet, including both oranges and cauliflower, can help support weight loss by providing essential nutrients and promoting feelings of fullness.

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

To gain more muscles while training consistently, it's important to consume a variety of plant-based foods that are rich in protein, vitamins, and minerals. Both Florida oranges and frozen cauliflower are nutritious options, but for muscle building, focus on incorporating more protein-rich foods like legumes, tofu, tempeh, nuts, seeds, and whole grains into your diet. Additionally, consider adding sources of healthy fats and carbohydrates to support your energy levels and recovery.

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

Producing Florida Oranges typically has a higher environmental impact compared to Frozen Cauliflower. Oranges require more water, land, and energy to grow, and the transportation of fresh produce also contributes to carbon emissions. In contrast, cauliflower is a more sustainable option as it generally requires less resources to cultivate and has a lower carbon footprint. Choosing plant-based foods like cauliflower can help reduce environmental impact and promote sustainability.