Comparing Nutrients in 7 ounces Oranges with Peel VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Cauliflower	26%	8%	66%

Macro Nutrients

	Oranges with Peel	Cauliflower	Recommended Dietary Allowance
Energy	4.3% 125kcal	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	23.7% 30.8g	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	23.5% 8.93g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	6.8% 3.8g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Cauliflower	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	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	7.63% 0.099mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	6.3% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	26.5% 1.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	15% 59.5μg	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	157% 141mg	106% 96mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	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

	Oranges with Peel	Cauliflower	Recommended Dietary Allowance
Calcium	14% 139mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	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	20% 1.6mg	10.4% 0.83mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	NA	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	6.24% 43.7mg	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	17.5% 593mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	4.87% 0.54mg	11mg per day for Men 19-50 years
Water	4.4% 163g	4.94% 183g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Cauliflower per 7 oz

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

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

• 7 ounces of Oranges with Peel have 2 times more Vitamin B1 and 1.5 times more Vitamin C than Cauliflower.
• While 7 oz of Raw Cauliflower contain 2 times more Vitamin B5, 2 times more Vitamin B6 and 1.9 times more Vitamin B9 than Raw Oranges with Peel .
• Both Oranges with Peel and Cauliflower provide similar amounts of Vitamin B2 and Vitamin B3 per seven ounces.
• Both Raw Oranges with Peel as well as Raw Cauliflower have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Oranges with Peel vs Cauliflower:

• 7 ounces of Oranges with Peel have 3.2 times more Calcium, 1.5 times more Copper and 1.9 times more Iron than Cauliflower.
• While 7 oz of Raw Cauliflower contain 2 times more Phosphorus, 1.5 times more Potassium, 15 times more Sodium and 2.5 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Cauliflower contain similar levels of Magnesium and Water per seven ounces.
• 7 ounces of Oranges with Peel lack sufficient amounts of Zinc
• Both Raw Oranges with Peel as well as Raw Cauliflower lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oranges with Peel have 2.5 times more Energy, 3.1 times more Carbohydrate and 2.3 times more Fiber than Cauliflower.
• While 7 oz of Raw Cauliflower contain 1.5 times more Protein than Raw Oranges with Peel .
• 7 ounces of Cauliflower provide inadequate amounts of Energy
• Both Raw Oranges with Peel as well as Raw Cauliflower provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Oranges with Peel VS Cauliflower

What are the health benefits of Oranges with Peel compared to Cauliflower?

Oranges with peel are a good source of fiber, vitamin C, and antioxidants, which can support immune function, skin health, and digestion. The peel also contains flavonoids that have anti-inflammatory and anti-cancer properties. On the other hand, cauliflower is rich in vitamins, minerals, and antioxidants, particularly vitamin C, vitamin K, and folate. It also contains compounds that may help reduce inflammation and lower the risk of chronic diseases. Both oranges with peel and cauliflower offer unique health benefits and can be part of a balanced vegan diet.

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

Both oranges with peel and cauliflower are low in calories and high in fiber, which can help with weight loss. Oranges with peel contain more vitamin C and antioxidants, while cauliflower is a good source of vitamins and minerals. Including a variety of fruits and vegetables in your diet, along with other healthy foods and regular physical activity, can help support weight loss.

Should I eat more Oranges with Peel 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. Both oranges and cauliflower offer unique benefits for muscle growth. Oranges with peel are a good source of vitamin C, which is important for collagen synthesis and muscle repair. Cauliflower is rich in antioxidants, vitamins, and minerals that support overall health and muscle recovery. To optimize muscle growth, include a balanced diet that includes a variety of fruits, vegetables, whole grains, legumes, nuts, and seeds.

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

Producing oranges with peel generally has a higher environmental impact compared to cauliflower. Oranges require more water, pesticides, and fertilizers to grow, and transportation of the fruit can contribute to carbon emissions. Cauliflower, on the other hand, is a more water-efficient crop and typically requires fewer inputs to grow. Choosing locally grown, organic produce can help reduce the environmental impact of both oranges and cauliflower.