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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

• 14 ounces of Boiled Cauliflower have 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 Boiled and Drained Cauliflower as well as Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 14 ounces.

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

• 14 ounces of Boiled Cauliflower have 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 Boiled Cauliflower and Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added 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 Boiled and Drained Cauliflower as well as Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added lack sufficient amounts of Calcium, Copper, Selenium and Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

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