Comparing Nutrients in 7 ounces Navel Oranges VS Green Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Green Cauliflower	30%	7%	63%

Macro Nutrients

	Navel Oranges	Green Cauliflower	Recommended Dietary Allowance
Energy	3.35% 97kcal	2.12% 61.5kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.29% 0.093g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	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	19% 25g	9.3% 12g	130g per day for Men 19-50 years
Sugars	23.3% 17g	8.3% 6g	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	6.16% 4.47g	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	% 3.9g	NA	g per day for Men 19-50 years
Sucrose	% 8.5g	NA	g per day for Men 19-50 years
Fiber	11.5% 4.37g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	10.5% 5.85g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Green Cauliflower	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	1.76% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	9.1% 1.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	27.6% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	34% 0.44mg	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	17% 67.5μg	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	130% 117mg	194% 175mg	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% 0.3mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	33.4% 40μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Green Cauliflower	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	9.04% 0.081mg	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	3.22% 0.26mg	18% 1.45mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	21.3% 0.49mg	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	6.52% 45.6mg	17.6% 123mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	17.5% 595mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	3.04% 45.6mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	4.6% 171g	4.8% 178g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Green Cauliflower per 7 oz

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

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

• 7 oz of Raw Green Cauliflower contain 2 times more Vitamin B2, 1.7 times more Vitamin B3, 2.7 times more Vitamin B5, 2.8 times more Vitamin B6, 1.7 times more Vitamin B9, 1.5 times more Vitamin C and more Vitamin K than Raw Navel Oranges.
• Both Navel Oranges and Green Cauliflower provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin K
• Both Raw Navel Oranges as well as Raw Green Cauliflower have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Green Cauliflower:

• 7 ounces of Navel Oranges have 1.3 times more Calcium than Green Cauliflower.
• While 7 oz of Raw Green Cauliflower contain 5.6 times more Iron, 1.8 times more Magnesium, 8.5 times more Manganese, 2.7 times more Phosphorus, 1.8 times more Potassium and 8 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Green Cauliflower contain similar levels of Copper and Water per seven ounces.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
• Both Raw Navel Oranges as well as Raw Green Cauliflower lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navel Oranges have 2.1 times more Carbohydrate and 2.8 times more Sugars than Green Cauliflower.
• While 7 oz of Raw Green Cauliflower contain 11.6 times more Omega 3, 1.5 times more Fiber and 3.2 times more Protein than Raw Navel Oranges.
• 7 ounces of Navel Oranges provide inadequate amounts of Omega 3 and Protein
• Both Raw Navel Oranges as well as Raw Green Cauliflower provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Navel Oranges VS Green Cauliflower

What are the health benefits of Navel Oranges compared to Green Cauliflower?

Navel oranges are a great source of vitamin C, fiber, and antioxidants which can support immune health, skin health, and digestion. Green cauliflower is rich in vitamins C and K, as well as antioxidants, which can help with bone health, heart health, and inflammation. Both are nutritious options to include in a balanced vegan diet.

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

Both navel oranges and green cauliflower can be part of a healthy weight loss diet due to their high fiber and nutrient content. However, weight loss ultimately comes down to creating a calorie deficit. Eating a variety of fruits and vegetables, along with other whole foods, and being mindful of portion sizes can help support weight loss goals.

Should I eat more Navel Oranges or more Green 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 essential nutrients for muscle growth and recovery. Both navel oranges and green cauliflower offer unique benefits. Navel oranges are rich in vitamin C, which supports immune function and collagen production for muscle repair. Green cauliflower is a good source of vitamin C, fiber, and antioxidants that can help reduce inflammation and support overall health. For muscle growth, it is essential to also include sources of protein such as legumes, tofu, tempeh, nuts, and seeds in your diet. Additionally, consuming a balanced diet that includes a variety of fruits, vegetables, whole grains, and plant-based proteins will help support your training and muscle-building goals.

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

Both Navel Oranges and Green Cauliflower have environmental impacts associated with their production, but generally speaking, producing Green Cauliflower has a lower environmental impact compared to Navel Oranges. This is because cauliflower requires less water, land, and resources to grow compared to oranges. Additionally, cauliflower is typically grown closer to where it is consumed, reducing transportation emissions. Choosing locally grown, organic produce can further reduce the environmental impact of both Navel Oranges and Green Cauliflower.