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Comparing Nutrients in 300 calories CauliflowerVS Oranges

Weight per 300 calories

Cauliflower
1200g
Oranges
638g

Raw Oranges have 1.9 times more energy per unit of mass than Raw Cauliflower, which is low in comparison to other foods. Cauliflower having very low energy density.

Which food has more nutrients per 300 calories - Cauliflower or Oranges?

Macros Ratio

Protein Fat Carbs

Cauliflower
26%
8%
66%
Oranges
7%
2%
91%
300 kcal ▼

Macro Nutrients

Cauliflowervs Oranges
10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Vegetables rich in Energy
3.46%3.36g
Fat
0.79%0.77g
3.36 gvs0.77 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Vegetables rich in Fat
4.88%1.56g
Saturated Fat
0.3%0.096g
1.56 gvs0.096 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Vegetables rich in Saturated Fat
11.3%0.18g
Omega 3
2.8%0.045g
0.18 gvs0.045 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.13%0.19g
Omega 6
0.68%0.11g
0.19 gvs0.11 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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46%59.6g
Carbohydrate
57.7%75g
59.6 gvs75 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate
31.6%23g
Sugars
82.3%59.7g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
23 gvs59.7 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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16%11.6g
Fructose
NA
≤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]
11.6 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%11.3g
Glucose
NA
11.3 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0g
Sucrose
NA
0 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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63%24g
Fiber
40.3%15.3g
24 gvs15.3 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
41%23g
Protein
10.7%6g
23 gvs6 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Cauliflowervs Oranges
0%0μg
Vitamin A
7.8%70.2μg
RAE, retinol activity equivalents
0 μgvs70.2 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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50%0.6mg
Vitamin B1
46.3%0.56mg
Thiamine
0.6 mgvs0.56 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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55.4%0.72mg
Vitamin B2
19.6%0.26mg
Riboflavin
0.72 mgvs0.26 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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38%6.1mg
Vitamin B3
11.3%1.8mg
Niacin, nicotinic acid, niacinamide
6.1 mgvs1.8 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
160%8mg
Vitamin B5
32%1.6mg
Pantothenic acid
8 mgvs1.6 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
170%2.2mg
Vitamin B6
29.5%0.38mg
Pyridoxine
2.2 mgvs0.38 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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171%684μg
Vitamin B9
48%191μg
Folates and Folic Acid
684 μgvs191 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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643%578mg
Vitamin C
377%340mg
Ascorbic acid
578 mgvs340 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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6.4%0.96mg
Vitamin E
7.66%1.15mg
Tocopherols and Tocotrienols
0.96 mgvs1.15 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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155%186μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
186 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Cauliflowervs Oranges
26.4%264mg
Calcium
25.5%255mg
264 mgvs255 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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52%0.47mg
Copper
32%0.29mg
0.47 mgvs0.29 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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0.3%12μg
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
12 μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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63%5.04mg
Iron
7.98%0.64mg
5.04 mgvs0.64 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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43%180mg
Magnesium
15%64mg
180 mgvs64 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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81%1.86mg
Manganese
6.94%0.16mg
1.86 mgvs0.16 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Vegetables rich in Molybdenum
75.4%528mg
Phosphorus
12.8%89.4mg
528 mgvs89.4 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Vegetables rich in Phosphorus
106%3588mg
Potassium
34%1155mg
3588 mgvs1155 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Vegetables rich in Potassium
13%7.2μg
Selenium
5.8%3.2μg
7.2 μgvs3.2 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
24%360mg
Sodium
0%0mg
360 mgvs0 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Vegetables rich in Sodium
29.5%3.24mg
Zinc
4.06%0.45mg
3.24 mgvs0.45 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Vegetables rich in Zinc
30%1105g
Water
15%554g
1105 gvs554 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Cauliflower vs Oranges:
Comparing minerals per 300 calories for Cauliflower vs Oranges:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal:

CauliflowerVS Boiled CauliflowerOrangesVS Boiled CauliflowerCauliflowerVS Valencia OrangesOrangesVS Valencia Oranges
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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