Comparing Nutrients in 7 ounces Florida Oranges VS Cooked Green Cauliflower with Salt

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Cooked Green Cauliflower with Salt	30%	7%	63%

Macro Nutrients

	Florida Oranges	Cooked Green Cauliflower with Salt	Recommended Dietary Allowance
Energy	3.15% 91kcal	2.2% 63.5kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	0.63% 0.62g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.3% 0.097g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	13.3% 0.21g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	0.35% 0.06g	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	9.6% 12.5g	130g per day for Men 19-50 years
Sugars	25% 18g	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	12.5% 4.76g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	10.8% 6.03g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Cooked Green Cauliflower with Salt	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	1.54% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	8.45% 1.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.8% 0.1mg	31.4% 0.41mg	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	20.3% 81.4μg	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	99% 89.3mg	160% 144mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Cooked Green Cauliflower with Salt	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	8.8% 0.079mg	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	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	8.98% 37.7mg	420mg per day for Men 19-50 years
Manganese	2.07% 0.048mg	21% 0.48mg	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	16% 113mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	16.2% 552mg	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	34.3% 514mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	11.4% 1.25mg	11mg per day for Men 19-50 years
Water	4.67% 173g	4.8% 178g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Cooked Green Cauliflower with Salt per 7 oz

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

Lets compare vitamin content per 7 ounces of Florida Oranges vs Cooked Green Cauliflower with Salt:

• 7 ounces of Florida Oranges have 1.4 times more Vitamin B1 than Cooked Green Cauliflower with Salt.
• While 7 oz of Cooked Green Cauliflower with Salt contain 2.5 times more Vitamin B2, 1.7 times more Vitamin B3, 2.7 times more Vitamin B5, 4 times more Vitamin B6, 2.4 times more Vitamin B9 and 1.6 times more Vitamin C than Raw Florida Oranges.
• Both Raw Florida Oranges as well as Cooked Green Cauliflower with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Florida Oranges vs Cooked Green Cauliflower with Salt:

• 7 ounces of Florida Oranges have 1.3 times more Calcium than Cooked Green Cauliflower with Salt.
• While 7 oz of Cooked Green Cauliflower with Salt contain 8 times more Iron, 1.9 times more Magnesium, 10.1 times more Manganese, 4.8 times more Phosphorus, 1.6 times more Potassium, more Sodium and 7.9 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Cooked Green Cauliflower with Salt contain similar levels of Copper and Water per seven ounces.
• 7 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus and Zinc
• Both Raw Florida Oranges as well as Cooked Green Cauliflower with Salt lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Florida Oranges have 1.8 times more Carbohydrate than Cooked Green Cauliflower with Salt.
• While 7 oz of Cooked Green Cauliflower with Salt contain 9.7 times more Omega 3, 1.4 times more Fiber and 4.3 times more Protein than Raw Florida Oranges.
• 7 ounces of Florida Oranges provide inadequate amounts of Omega 3 and Protein
• Both Raw Florida Oranges as well as Cooked Green Cauliflower with Salt provide inadequate amounts of Energy and Omega 6 in seven ounces.