Comparing Nutrients in 7 ounces Florida Oranges VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Cauliflower	26%	8%	66%

Macro Nutrients

	Florida Oranges	Cauliflower	Recommended Dietary Allowance
Energy	3.15% 91kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	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	17.6% 23g	7.6% 9.86g	130g per day for Men 19-50 years
Sugars	25% 18g	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	12.5% 4.76g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	6.8% 3.8g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Cauliflower	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	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	4.96% 0.79mg	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	7.8% 0.1mg	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	8.43% 33.7μg	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	99% 89.3mg	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	2.4% 0.36mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	25.6% 30.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	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	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	2.07% 0.048mg	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	3.4% 24mg	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	17.5% 593mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	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	1.44% 0.16mg	4.87% 0.54mg	11mg per day for Men 19-50 years
Water	4.67% 173g	4.94% 183g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Cauliflower per 7 oz

Compare the macro and micronutrient content in 7 oz of Florida 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 Florida Oranges vs Cauliflower:

• 7 ounces of Florida Oranges have 2 times more Vitamin B1 than Cauliflower.
• While 7 oz of Raw Cauliflower contain 1.5 times more Vitamin B2, 1.3 times more Vitamin B3, 2.7 times more Vitamin B5, 3.6 times more Vitamin B6, 3.4 times more Vitamin B9 and more Vitamin K than Raw Florida Oranges.
• Both Florida Oranges and Cauliflower provide similar amounts of Vitamin C per seven ounces.
• 7 ounces of Florida Oranges have insufficient amounts of Vitamin K
• Both Raw Florida Oranges as well as Raw Cauliflower 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 Cauliflower:

• 7 ounces of Florida Oranges have 2 times more Calcium than Cauliflower.
• While 7 oz of Raw Cauliflower contain 4.7 times more Iron, 1.5 times more Magnesium, 6.5 times more Manganese, 3.7 times more Phosphorus, 1.8 times more Potassium, more Sodium and 3.4 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Cauliflower 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 Raw Cauliflower lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Florida Oranges have 2.3 times more Carbohydrate and 4.8 times more Sugars than Cauliflower.
• While 7 oz of Raw Cauliflower contain 2.7 times more Protein than Raw Florida Oranges.
• Both Florida Oranges and Cauliflower offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Florida Oranges provide inadequate amounts of Protein
• Both Raw Florida Oranges as well as Raw Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Florida Oranges VS Cauliflower

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

Florida oranges are a great source of vitamin C, which supports immune function, skin health, and collagen production. They also contain fiber, which aids in digestion and helps with satiety. On the other hand, cauliflower is rich in antioxidants, vitamins, and minerals such as vitamin C, vitamin K, and folate. It also contains fiber and is low in calories. Both Florida oranges and cauliflower are nutritious options that can be part of a balanced vegan diet.

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

Both Florida 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 Florida Oranges, making it a more weight-loss friendly option. Incorporating both foods into a balanced diet can help support weight loss goals.

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

To gain more muscles while training consistently, it is important to consume a variety of plant-based protein sources. Cauliflower is a good source of fiber and vitamins, but it is not a significant source of protein. Florida Oranges are a good source of vitamin C and other nutrients, but they are not a protein-rich food either. To support muscle growth, focus on consuming plant-based protein sources such as legumes, tofu, tempeh, seitan, quinoa, and nuts and seeds. Incorporating a variety of these protein-rich foods into your diet will help you build muscle effectively.

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

The environmental impact of producing Florida Oranges is generally higher compared to Cauliflower due to factors such as water usage, pesticide use, transportation emissions, and land use. Oranges require more water and pesticides to grow, and transportation emissions are higher when they are shipped long distances. Cauliflower, on the other hand, typically requires less water and pesticides, and can often be grown locally, reducing transportation emissions. Overall, choosing cauliflower over oranges can help reduce your environmental footprint.