Comparing Nutrients in 14 ounces Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added VS Boiled Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added	2%	0%	98%
Boiled Cauliflower	26%	15%	59%

Macro Nutrients

	Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added	Boiled Cauliflower	Recommended Dietary Allowance
Energy	2.6% 75.4kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	1.84% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	0% 0g	41.4% 0.66g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.3% 18.7g	12.5% 16.3g	130g per day for Men 19-50 years
Sugars	25% 18.3g	11.4% 8.26g	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	1.04% 0.4g	24% 9.13g	38g per day for Men 19-50 years
Protein	0.71% 0.4g	13% 7.3g	56g per day for Men 19-50 years

Vitamins

	Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added	Boiled Cauliflower	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.99% 0.012mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.14% 0.028mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.69% 0.11mg	10% 1.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.1% 0.056mg	40.3% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.8% 0.075mg	53% 0.69mg	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	0% 0μg	43.7% 175μg	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	141% 127mg	195% 176mg	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	7.14% 1.07mg	1.85% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.64% 4.37μg	45.6% 54.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added	Boiled Cauliflower	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	3.1% 0.028mg	7.94% 0.071mg	0.9mg per day for Men 19-50 years
Fluoride	6.96% 278μg	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	2.98% 0.24mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	2.83% 12mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	2.4% 0.056mg	22.8% 0.52mg	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	0.57% 3.97mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	5.25% 179mg	16.6% 564mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	0.72% 0.079mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	10.2% 378g	9.98% 369g	3700g per day for Men 19-50 years

Nutrient Comparison: Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added VS Boiled Cauliflower per 14 oz

Compare the macro and micronutrient content in 14 oz of Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added versus 14 oz of Boiled Cauliflower to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added vs Boiled Cauliflower:

• 14 oz of Boiled and Drained Cauliflower contain 14 times more Vitamin B1, 7.4 times more Vitamin B2, 14.6 times more Vitamin B3, 36.3 times more Vitamin B5, 9.1 times more Vitamin B6, more Vitamin B9, 1.4 times more Vitamin C and 12.5 times more Vitamin K than Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added.
• 14 ounces of Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin K
• Both Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added as well as Boiled and Drained Cauliflower have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 14 ounces.

Comparing minerals per 14 ounces for Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added vs Boiled Cauliflower:

• 14 oz of Boiled and Drained Cauliflower contain 5.3 times more Iron, 3 times more Magnesium, 9.4 times more Manganese, 32 times more Phosphorus and 3.2 times more Potassium than Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added.
• Both Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added and Boiled Cauliflower contain similar levels of Water per 14 ounces.
• 14 ounces of Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added lack sufficient amounts of Iron, Magnesium, Manganese, Phosphorus and Potassium
• Both Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added as well as Boiled and Drained Cauliflower lack sufficient amounts of Calcium, Copper, Selenium and Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added have 2.2 times more Sugars than Boiled Cauliflower.
• While 14 oz of Boiled and Drained Cauliflower contain more Omega 3, 23 times more Fiber and 18.4 times more Protein than Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added.
• Both Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added and Boiled Cauliflower offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added provide inadequate amounts of Omega 3, Fiber and Protein
• Both Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added as well as Boiled and Drained Cauliflower provide inadequate amounts of Energy and Omega 6 in 14 ounces.