Comparing Nutrients in 300 calories OrangesVS Cooked Green Cauliflower

Weight per 300 calories

Oranges

638g

Cooked Green Cauliflower

938g

Oranges have 1.5 times more energy per 100g than Cooked Green Cauliflower. It has low energy density when compared to other foods. Cooked Green Cauliflower having low energy density.

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

Macros Ratio

Protein Fat Carbs

Oranges

91%

Cooked Green Cauliflower

30%

63%

300 kcal ▼

Macro Nutrients

Orangesvs Cooked Green Cauliflower

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.79%0.77g

Fat

3%2.9g

0.77 gvs2.9 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.3%0.096g

Saturated Fat

1.26%0.4g

0.096 gvs0.4 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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2.8%0.045g

Omega 3

62.7%1g

0.045 gvs1 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.68%0.11g

Omega 6

1.65%0.28g

0.11 gvs0.28 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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57.7%75g

Carbohydrate

45.3%59g

75 gvs59 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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82.3%59.7g

Sugars

40.3%29.3g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

59.7 gvs29.3 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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40.3%15.3g

Fiber

81.4%31g

15.3 gvs31 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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10.7%6g

Protein

51%28.5g

6 gvs28.5 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Orangesvs Cooked Green Cauliflower

7.8%70.2μg

Vitamin A

7.3%65.6μg

RAE, retinol activity equivalents

70.2 μgvs65.6 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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46.3%0.56mg

Vitamin B1

54.7%0.66mg

Thiamine

0.56 mgvs0.66 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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19.6%0.26mg

Vitamin B2

72%0.94mg

Riboflavin

0.26 mgvs0.94 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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11.3%1.8mg

Vitamin B3

40%6.4mg

Niacin, nicotinic acid, niacinamide

1.8 mgvs6.4 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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32%1.6mg

Vitamin B5

128%6.4mg

Pantothenic acid

1.6 mgvs6.4 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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29.5%0.38mg

Vitamin B6

149%1.93mg

Pyridoxine

0.38 mgvs1.93 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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48%191μg

Vitamin B9

96%384μg

Folates and Folic Acid

191 μgvs384 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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377%340mg

Vitamin C

756%681mg

Ascorbic acid

340 mgvs681 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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7.66%1.15mg

Vitamin E

2.5%0.38mg

Tocopherols and Tocotrienols

1.15 mgvs0.38 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg

Vitamin K

163%195μg

Phytomenadione or phylloquinone

0 μgvs195 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Orangesvs Cooked Green Cauliflower

25.5%255mg

Calcium

30%300mg

255 mgvs300 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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32%0.29mg

Copper

41.7%0.38mg

0.29 mgvs0.38 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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7.98%0.64mg

Iron

84.4%6.75mg

0.64 mgvs6.75 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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15%64mg

Magnesium

42.4%178mg

64 mgvs178 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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6.94%0.16mg

Manganese

99%2.27mg

0.16 mgvs2.27 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

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 .

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12.8%89.4mg

Phosphorus

76.3%534mg

89.4 mgvs534 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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34%1155mg

Potassium

76.7%2606mg

1155 mgvs2606 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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5.8%3.2μg

Selenium

13.6%7.5μg

3.2 μgvs7.5 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0%0mg

Sodium

14.4%216mg

0 mgvs216 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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4.06%0.45mg

Zinc

53.7%5.9mg

0.45 mgvs5.9 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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15%554g

Water

22.7%839g

554 gvs839 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 Oranges vs Cooked Green Cauliflower:

Raw Oranges have 3.1 times more Vitamin E than Cooked Green Cauliflower.
While Cooked Green Cauliflower contains 3.7 times more Vitamin B2, 3.5 times more Vitamin B3, 4 times more Vitamin B5, 5 times more Vitamin B6, 2 times more Vitamin B9, 2 times more Vitamin C and more Vitamin K than Raw Oranges.
Both Raw Oranges and Cooked Green Cauliflower have similar amounts of Vitamin A and Vitamin B1 per 300 kcal.
Both Raw Oranges as well as Cooked Green Cauliflower have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Oranges vs Cooked Green Cauliflower:

Cooked Green Cauliflower contains 1.3 times more Copper, 10.6 times more Iron, 2.8 times more Magnesium, 14.2 times more Manganese, 6 times more Phosphorus, 2.3 times more Potassium, 2.4 times more Selenium, more Sodium, 13.2 times more Zinc and 1.5 times more Water than Raw Oranges.
Both Raw Oranges and Cooked Green Cauliflower have similar amounts of Calcium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw Oranges have 1.3 times more Carbohydrate and 2 times more Sugars than Cooked Green Cauliflower.
While Cooked Green Cauliflower contains 22.5 times more Omega 3, 2 times more Fiber and 4.8 times more Protein than Raw Oranges.
Both Raw Oranges and Cooked Green Cauliflower have similar amounts of Energy per 300 kcal.
Both Raw Oranges as well as Cooked Green Cauliflower have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

OrangesVS Valencia OrangesCooked Green CauliflowerVS Valencia OrangesOrangesVS Cooked Green Cauliflower with SaltCooked Green CauliflowerVS Cooked Green Cauliflower with Salt

Compare Foods

Comparing Nutrients in 300 calories OrangesVS Cooked Green Cauliflower

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: