Comparing Nutrients in 100 grams Oranges with Peel VS Boiled Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Boiled Cauliflower	26%	15%	59%

Macro Nutrients

	Oranges with Peel	Boiled Cauliflower	Recommended Dietary Allowance
Energy	2.17% 63kcal	0.79% 23kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.46% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	0.22% 0.07g	32g per day for Men 19-50 years
Omega 3	1% 0.016g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	0.29% 0.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.5g	3.16% 4.1g	130g per day for Men 19-50 years
Sugars	NA	2.87% 2.08g	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% 4.5g	6.05% 2.3g	38g per day for Men 19-50 years
Protein	2.32% 1.3g	3.3% 1.84g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Boiled Cauliflower	Recommended Dietary Allowance
Vitamin A	1.44% 13μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.33% 0.1mg	3.5% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.85% 0.05mg	4% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.13% 0.5mg	2.56% 0.41mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.6% 0.33mg	10% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.15% 0.093mg	13.3% 0.17mg	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	7.5% 30μg	11% 44μg	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	79% 71mg	49.2% 44.3mg	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	0.47% 0.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	11.5% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Boiled Cauliflower	Recommended Dietary Allowance
Calcium	7% 70mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	6.33% 0.057mg	2% 0.018mg	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	10% 0.8mg	4% 0.32mg	8mg per day for Men 19-50 years
Magnesium	3.33% 14mg	2.14% 9mg	420mg per day for Men 19-50 years
Manganese	NA	5.74% 0.13mg	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	3.14% 22mg	4.57% 32mg	700mg per day for Men 19-50 years
Potassium	5.76% 196mg	4.18% 142mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	1% 15mg	1500mg per day for Men 19-50 years
Zinc	1% 0.11mg	1.55% 0.17mg	11mg per day for Men 19-50 years
Water	2.22% 82.3g	2.5% 93g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Boiled Cauliflower per 100 g

Compare the macro and micronutrient content in 100 g of Oranges with Peel versus 100 g of Boiled Cauliflower to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Oranges with Peel vs Boiled Cauliflower:

• 100 grams of Oranges with Peel have 2.4 times more Vitamin B1, 1.2 times more Vitamin B3 and 1.6 times more Vitamin C than Boiled Cauliflower.
• While 100 g of Boiled and Drained Cauliflower contain 1.5 times more Vitamin B5, 1.9 times more Vitamin B6 and 1.5 times more Vitamin B9 than Raw Oranges with Peel .
• Both Oranges with Peel and Boiled Cauliflower provide similar amounts of Vitamin B2 per 100 grams.
• Both Raw Oranges with Peel as well as Boiled and Drained Cauliflower have insufficient amounts of Vitamin A and Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Oranges with Peel vs Boiled Cauliflower:

• 100 grams of Oranges with Peel have 4.4 times more Calcium, 3.2 times more Copper, 2.5 times more Iron, 1.6 times more Magnesium and 1.4 times more Potassium than Boiled Cauliflower.
• While 100 g of Boiled and Drained Cauliflower contain 1.5 times more Phosphorus than Raw Oranges with Peel .
• Both Oranges with Peel and Boiled Cauliflower contain similar levels of Water per 100 grams.
• 100 grams of Boiled Cauliflower lack sufficient amounts of Calcium and Copper
• Both Raw Oranges with Peel as well as Boiled and Drained Cauliflower lack sufficient amounts of Selenium and Zinc in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Oranges with Peel have 2.7 times more Energy, 3.8 times more Carbohydrate and 2 times more Fiber than Boiled Cauliflower.
• While 100 g of Boiled and Drained Cauliflower contain 10.4 times more Omega 3 and 1.4 times more Protein than Raw Oranges with Peel .
• 100 grams of Oranges with Peel provide inadequate amounts of Omega 3
• 100 grams of Boiled Cauliflower provide inadequate amounts of Energy
• Both Raw Oranges with Peel as well as Boiled and Drained Cauliflower provide inadequate amounts of Omega 6 in 100 grams.