Comparing Nutrients in 100 calories Cauliflower VS Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY

Weight per 100 calories

• Cauliflower: 400g
• Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY: 667g

Cauliflower has 1.7 times more energy per 100g than Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY. It has very low energy density when compared to other foods. Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY having very low energy density.

Discover which food has more nutrients per 100 calories - Cauliflower or Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY?

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY	0%	0%	100%

Macro Nutrients

	Cauliflower	Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.12g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	1.63% 0.52g	0% 0g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.38% 0.064g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.3% 20g	19.2% 25g	130g per day for Men 19-50 years
Sugars	10.5% 7.64g	34.5% 25g	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	5.35% 3.88g	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	% 3.76g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	21% 8g	0% 0g	38g per day for Men 19-50 years
Protein	13.7% 7.68g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	1.67% 0.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	182% 2.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.7% 2.03mg	174% 27.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.4% 2.67mg	277% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.6% 0.74mg	214% 2.78mg	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	57% 228μg	0% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	347% 8.33μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	214% 193mg	185% 167mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.13% 0.32mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.7% 62μg	0.56% 0.67μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY	Recommended Dietary Allowance
Calcium	8.8% 88mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	17.3% 0.16mg	7.4% 0.067mg	0.9mg per day for Men 19-50 years
Fluoride	0.1% 4μg	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	21% 1.68mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	3.17% 13.3mg	420mg per day for Men 19-50 years
Manganese	27% 0.62mg	8.4% 0.19mg	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	25% 176mg	0.95% 6.67mg	700mg per day for Men 19-50 years
Potassium	35% 1196mg	0% 0mg	3400mg per day for Men 19-50 years
Selenium	4.36% 2.4μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	9.33% 140mg	1500mg per day for Men 19-50 years
Zinc	9.8% 1.08mg	0.61% 0.067mg	11mg per day for Men 19-50 years
Water	9.95% 368g	17.3% 641g	3700g per day for Men 19-50 years

Cauliflower VS Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cauliflower or Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY?

Lets compare vitamin content per 100 calories of Cauliflower vs Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY:

• 100 calories of Cauliflower have 10 times more Vitamin B1, more Vitamin B9, more Vitamin E and 93 times more Vitamin K than Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY.
• While 100 kcal of Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY contain 9.8 times more Vitamin B2, 13.7 times more Vitamin B3, 5.2 times more Vitamin B5, 3.8 times more Vitamin B6 and more Vitamin B12 than Raw Cauliflower.
• Both Cauliflower and Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY provide similar amounts of Vitamin C per 100 calories.
• 100 calories of Cauliflower have insufficient amounts of Vitamin B12
• 100 calories of Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY have insufficient amounts of Vitamin B1, Vitamin B9, Vitamin E and Vitamin K
• Both Raw Cauliflower as well as Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY have insufficient amounts of Vitamin A and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Cauliflower vs Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY:

• 100 calories of Cauliflower have more Calcium, 2.3 times more Copper, more Iron, 4.5 times more Magnesium, 3.2 times more Manganese, 26.4 times more Phosphorus, more Potassium, more Selenium and 16.2 times more Zinc than Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY.
• While 100 kcal of Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY contain 1.7 times more Water than Raw Cauliflower.
• Both Cauliflower and Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY contain similar levels of Sodium per 100 calories.
• 100 calories of Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY lack sufficient amounts of Calcium, Iron, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 100 calories:

• 100 calories of Cauliflower have more Omega 3, more Fiber and more Protein than Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY.
• While 100 kcal of Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY contain 1.3 times more Carbohydrate and 3.3 times more Sugars than Raw Cauliflower.
• Both Cauliflower and Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY offer comparable quantities of Energy per 100 calories.
• 100 calories of Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY provide inadequate amounts of Omega 3, Fiber and Protein
• Both Raw Cauliflower as well as Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY provide inadequate amounts of Omega 6 in 100 calories.