Comparing Nutrients in 100 grams Oranges with Peel VS Cooked Frozen Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Cooked Frozen Cauliflower	27%	8%	65%

Macro Nutrients

	Oranges with Peel	Cooked Frozen Cauliflower	Recommended Dietary Allowance
Energy	2.17% 63kcal	0.66% 19kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.23% 0.22g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	1% 0.016g	5.06% 0.081g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	0.14% 0.024g	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	2.9% 3.75g	130g per day for Men 19-50 years
Sugars	NA	1.45% 1.05g	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	7.1% 2.7g	38g per day for Men 19-50 years
Protein	2.32% 1.3g	2.88% 1.6g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Cooked Frozen Cauliflower	Recommended Dietary Allowance
Vitamin A	1.44% 13μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.33% 0.1mg	3.1% 0.037mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.85% 0.05mg	4.08% 0.053mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.13% 0.5mg	1.94% 0.31mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.6% 0.33mg	1.96% 0.098mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.15% 0.093mg	6.77% 0.088mg	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	10.3% 41μg	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	34.8% 31.3mg	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	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.9% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Cooked Frozen Cauliflower	Recommended Dietary Allowance
Calcium	7% 70mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	6.33% 0.057mg	2.67% 0.024mg	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	5.13% 0.41mg	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	6.52% 0.15mg	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	3.43% 24mg	700mg per day for Men 19-50 years
Potassium	5.76% 196mg	4.1% 139mg	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	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	1% 0.11mg	1.2% 0.13mg	11mg per day for Men 19-50 years
Water	2.22% 82.3g	2.54% 94g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Cooked Frozen Cauliflower per 100 g

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

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

• 100 grams of Oranges with Peel have 2.7 times more Vitamin B1, 1.6 times more Vitamin B3, 3.4 times more Vitamin B5 and 2.3 times more Vitamin C than Cooked Frozen Cauliflower.
• While 100 g of Boiled and Drained Frozen Cauliflower contain 1.4 times more Vitamin B9 than Raw Oranges with Peel .
• Both Oranges with Peel and Cooked Frozen Cauliflower provide similar amounts of Vitamin B2 and Vitamin B6 per 100 grams.
• 100 grams of Cooked Frozen Cauliflower have insufficient amounts of Vitamin B3 and Vitamin B5
• Both Raw Oranges with Peel as well as Boiled and Drained Frozen Cauliflower have insufficient amounts of Vitamin A and Vitamin B12 in 100 grams.

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

• 100 grams of Oranges with Peel have 4.1 times more Calcium, 2.4 times more Copper, 2 times more Iron, 1.6 times more Magnesium and 1.4 times more Potassium than Cooked Frozen Cauliflower.
• Both Oranges with Peel and Cooked Frozen Cauliflower contain similar levels of Phosphorus and Water per 100 grams.
• 100 grams of Cooked Frozen Cauliflower lack sufficient amounts of Calcium
• Both Raw Oranges with Peel as well as Boiled and Drained Frozen 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 3.3 times more Energy, 4.1 times more Carbohydrate and 1.7 times more Fiber than Cooked Frozen Cauliflower.
• While 100 g of Boiled and Drained Frozen Cauliflower contain 5.1 times more Omega 3 than Raw Oranges with Peel .
• Both Oranges with Peel and Cooked Frozen Cauliflower offer comparable quantities of Protein per 100 grams.
• 100 grams of Oranges with Peel provide inadequate amounts of Omega 3
• 100 grams of Cooked Frozen Cauliflower provide inadequate amounts of Energy
• Both Raw Oranges with Peel as well as Boiled and Drained Frozen Cauliflower provide inadequate amounts of Omega 6 in 100 grams.