Comparing Nutrients in 14 ounces Lemonade-flavor Drink, Powder VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Lemonade-flavor Drink, Powder	0%	2%	98%
Cauliflower	26%	8%	66%

Macro Nutrients

	Lemonade-flavor Drink, Powder	Cauliflower	Recommended Dietary Allowance
Energy	52% 1508kcal	3.42% 99kcal	2900kcal per day for Men 19-50 years
Fat	4.13% 4g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	2.27% 0.73g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	11% 0.17g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	8.12% 1.4g	0.37% 0.064g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	299% 389g	15% 19.7g	130g per day for Men 19-50 years
Sugars	532% 386g	10.5% 7.6g	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	124% 90g	5.3% 3.85g	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	% 8.97g	% 3.73g	g per day for Men 19-50 years
Sucrose	% 287g	% 0g	g per day for Men 19-50 years
Fiber	0% 0g	21% 7.94g	38g per day for Men 19-50 years
Protein	0% 0g	13.6% 7.62g	56g per day for Men 19-50 years

Vitamins

	Lemonade-flavor Drink, Powder	Cauliflower	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.66% 0.008mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.36% 0.044mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	53% 2.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	56% 0.73mg	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	56.6% 226μg	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	179% 161mg	213% 191mg	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	2.1% 0.32mg	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.3% 7.54μg	51.3% 61.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lemonade-flavor Drink, Powder	Cauliflower	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	11% 0.099mg	17% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.099% 3.97μg	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	8.43% 0.67mg	21% 1.67mg	8mg per day for Men 19-50 years
Magnesium	156% 655mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	1.9% 0.044mg	26.7% 0.62mg	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	56% 393mg	25% 175mg	700mg per day for Men 19-50 years
Potassium	4.55% 155mg	35% 1187mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	34.4% 516mg	7.94% 119mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	0.056% 2.06g	9.88% 365g	3700g per day for Men 19-50 years

Nutrient Comparison: Lemonade-flavor Drink, Powder VS Cauliflower per 14 oz

Compare the macro and micronutrient content in 14 oz of Lemonade-flavor Drink, Powder versus 14 oz of Cauliflower to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Lemonade-flavor Drink, Powder vs Cauliflower:

• 14 oz of Raw Cauliflower contain 25 times more Vitamin B1, 5.5 times more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and 8.2 times more Vitamin K than Lemonade-flavor Drink, Powder.
• Both Lemonade-flavor Drink, Powder and Cauliflower provide similar amounts of Vitamin C per 14 ounces.
• 14 ounces of Lemonade-flavor Drink, Powder have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin K
• Both Lemonade-flavor Drink, Powder as well as Raw Cauliflower have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 14 ounces.

Comparing minerals per 14 ounces for Lemonade-flavor Drink, Powder vs Cauliflower:

• 14 ounces of Lemonade-flavor Drink, Powder have 11 times more Magnesium, 2.3 times more Phosphorus and 4.3 times more Sodium than Cauliflower.
• While 14 oz of Raw Cauliflower contain 2 times more Calcium, 1.6 times more Copper, 2.5 times more Iron, 14.1 times more Manganese, 7.7 times more Potassium, 9 times more Zinc and 177.1 times more Water than Lemonade-flavor Drink, Powder.
• 14 ounces of Lemonade-flavor Drink, Powder lack sufficient amounts of Calcium, Manganese, Potassium and Zinc
• Both Lemonade-flavor Drink, Powder as well as Raw Cauliflower lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Lemonade-flavor Drink, Powder have 15.2 times more Energy, 2.9 times more Omega 3, 21.8 times more Omega 6, 19.7 times more Carbohydrate, 50.9 times more Sugars and 23.4 times more Fructose than Cauliflower.
• While 14 oz of Raw Cauliflower contain more Fiber and more Protein than Lemonade-flavor Drink, Powder.
• 14 ounces of Lemonade-flavor Drink, Powder provide inadequate amounts of Fiber and Protein
• 14 ounces of Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6