Comparing Nutrients in 300 calories Valencia OrangesVS Boiled Cauliflower

Weight per 300 calories

Valencia Oranges

612g

Boiled Cauliflower

1304g

Valencia Oranges have 2.1 times more energy per 100g than Boiled Cauliflower. It has low energy density when compared to other foods. Boiled and Drained Cauliflower having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Valencia Oranges

87%

Boiled Cauliflower

26%

15%

59%

300 kcal ▼

Macro Nutrients

Valencia Orangesvs Boiled 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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1.9%1.84g

Fat

6.05%5.87g

1.84 gvs5.87 g

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

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0.67%0.21g

Saturated Fat

2.85%0.91g

0.21 gvs0.91 g

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

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6.12%0.098g

Omega 3

136%2.18g

0.098 gvs2.18 g

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

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1.6%0.27g

Omega 6

3.84%0.65g

0.27 gvs0.65 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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56%72.8g

Carbohydrate

41.2%53.6g

72.8 gvs53.6 g

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

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Sugars

37.4%27g

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

NA gvs27 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

79%30g

15.3 gvs30 g

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

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11.4%6.37g

Protein

43%24g

6.37 gvs24 g

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

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Vitamins

Valencia Orangesvs Boiled Cauliflower

8.16%73.5μg

Vitamin A

1.45%13μg

RAE, retinol activity equivalents

73.5 μgvs13 μg

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

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44.4%0.53mg

Vitamin B1

45.7%0.55mg

Thiamine

0.53 mgvs0.55 mg

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

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19%0.24mg

Vitamin B2

52%0.68mg

Riboflavin

0.24 mgvs0.68 mg

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

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10.5%1.68mg

Vitamin B3

33.4%5.35mg

Niacin, nicotinic acid, niacinamide

1.68 mgvs5.35 mg

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

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30.6%1.53mg

Vitamin B5

133%6.63mg

Pantothenic acid

1.53 mgvs6.63 mg

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

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29.7%0.39mg

Vitamin B6

174%2.26mg

Pyridoxine

0.39 mgvs2.26 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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59.7%239μg

Vitamin B9

143%574μg

Folates and Folic Acid

239 μgvs574 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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330%297mg

Vitamin C

642%578mg

Ascorbic acid

297 mgvs578 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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Vitamin E

6.1%0.91mg

Tocopherols and Tocotrienols

NA mgvs0.91 mg

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

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Vitamin K

150%180μg

Phytomenadione or phylloquinone

NA μgvs180 μg

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

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Minerals

Valencia Orangesvs Boiled Cauliflower

24.5%245mg

Calcium

21%209mg

245 mgvs209 mg

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

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25%0.23mg

Copper

26%0.23mg

0.23 mgvs0.23 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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6.9%0.55mg

Iron

52%4.17mg

0.55 mgvs4.17 mg

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

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14.6%61.2mg

Magnesium

28%117mg

61.2 mgvs117 mg

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

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6.12%0.14mg

Manganese

75%1.72mg

0.14 mgvs1.72 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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15%104mg

Phosphorus

59.6%417mg

104 mgvs417 mg

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

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32.2%1096mg

Potassium

54.5%1852mg

1096 mgvs1852 mg

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

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Selenium

14.2%7.83μg

NA μgvs7.83 μg

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

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0%0mg

Sodium

13%196mg

0 mgvs196 mg

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

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3.34%0.37mg

Zinc

20%2.2mg

0.37 mgvs2.2 mg

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

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14.3%529g

Water

32.8%1213g

529 gvs1213 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 Valencia Oranges vs Boiled Cauliflower:

Raw Valencia Oranges have 5.6 times more Vitamin A than Boiled and Drained Cauliflower.
While Boiled and Drained Cauliflower contains 2.8 times more Vitamin B2, 3.2 times more Vitamin B3, 4.3 times more Vitamin B5, 5.9 times more Vitamin B6, 2.4 times more Vitamin B9 and 1.9 times more Vitamin C than Raw Valencia Oranges.
Both Raw Valencia Oranges and Boiled and Drained Cauliflower have similar amounts of Vitamin B1 per 300 kcal.
Both Raw Valencia Oranges as well as Boiled and Drained Cauliflower have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Valencia Oranges vs Boiled Cauliflower:

Boiled and Drained Cauliflower contains 7.6 times more Iron, 1.9 times more Magnesium, 12.2 times more Manganese, 4 times more Phosphorus, 1.7 times more Potassium, more Sodium, 6 times more Zinc and 2.3 times more Water than Raw Valencia Oranges.
Both Raw Valencia Oranges and Boiled and Drained Cauliflower have similar amounts of Calcium and Copper per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw Valencia Oranges have 1.4 times more Carbohydrate than Boiled and Drained Cauliflower.
While Boiled and Drained Cauliflower contains 3.2 times more Fat, 22.2 times more Omega 3, 2.4 times more Omega 6, 2 times more Fiber and 3.8 times more Protein than Raw Valencia Oranges.
Both Raw Valencia Oranges and Boiled and Drained Cauliflower have similar amounts of Energy per 300 kcal.
Both Raw Valencia Oranges as well as Boiled and Drained Cauliflower have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Valencia OrangesVS Navel OrangesBoiled CauliflowerVS Navel OrangesValencia OrangesVS Frozen CauliflowerBoiled CauliflowerVS Frozen Cauliflower

Compare Foods

Comparing Nutrients in 300 calories Valencia OrangesVS Boiled Cauliflower

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: