Comparing Nutrients in 14 ounces Cauliflower VS Orange-grapefruit juice, canned or bottled, unsweetened

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Orange-grapefruit juice, canned or bottled, unsweetened	5%	2%	93%

Macro Nutrients

	Cauliflower	Orange-grapefruit juice, canned or bottled, unsweetened	Recommended Dietary Allowance
Energy	3.42% 99kcal	5.9% 171kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	0.33% 0.056g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.7g	31.4% 41g	130g per day for Men 19-50 years
Sugars	10.5% 7.6g	55.7% 40.4g	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	5.3% 3.85g	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	% 3.73g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	21% 7.94g	1.04% 0.4g	38g per day for Men 19-50 years
Protein	13.6% 7.62g	4.25% 2.4g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Orange-grapefruit juice, canned or bottled, unsweetened	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	18.5% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	8.33% 1.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53% 2.65mg	11% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	7.02% 0.091mg	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	56.6% 226μg	14% 55.6μg	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	213% 191mg	128% 115mg	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	3.7% 0.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.3% 61.5μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Orange-grapefruit juice, canned or bottled, unsweetened	Recommended Dietary Allowance
Calcium	8.73% 87.3mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	33.5% 0.3mg	0.9mg per day for Men 19-50 years
Fluoride	0.099% 3.97μg	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% 1.67mg	23% 1.83mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	26.7% 0.62mg	2.93% 0.067mg	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% 175mg	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	35% 1187mg	18.4% 627mg	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	7.94% 119mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	9.88% 365g	9.5% 352g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Orange-grapefruit juice, canned or bottled, unsweetened per 14 oz

Compare the macro and micronutrient content in 14 oz of Cauliflower versus 14 oz of Orange-grapefruit juice, canned or bottled, unsweetened to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cauliflower vs Orange-grapefruit juice, canned or bottled, unsweetened:

• 14 ounces of Cauliflower have 2 times more Vitamin B2, 1.5 times more Vitamin B3, 4.8 times more Vitamin B5, 8 times more Vitamin B6, 4.1 times more Vitamin B9, 1.7 times more Vitamin C and 155 times more Vitamin K than Orange-grapefruit juice, canned or bottled, unsweetened.
• Both Cauliflower and Orange-grapefruit juice, canned or bottled, unsweetened provide similar amounts of Vitamin B1 per 14 ounces.
• 14 ounces of Orange-grapefruit juice, canned or bottled, unsweetened have insufficient amounts of Vitamin B6 and Vitamin K
• Both Raw Cauliflower as well as Orange-grapefruit juice, canned or bottled, unsweetened have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 14 ounces.

Comparing minerals per 14 ounces for Cauliflower vs Orange-grapefruit juice, canned or bottled, unsweetened:

• 14 ounces of Cauliflower have 2.8 times more Calcium, 1.5 times more Magnesium, 9.1 times more Manganese, 3.1 times more Phosphorus, 1.9 times more Potassium, 10 times more Sodium and 3.9 times more Zinc than Orange-grapefruit juice, canned or bottled, unsweetened.
• While 14 oz of Orange-grapefruit juice, canned or bottled, unsweetened contain 1.9 times more Copper than Raw Cauliflower.
• Both Cauliflower and Orange-grapefruit juice, canned or bottled, unsweetened contain similar levels of Iron and Water per 14 ounces.
• 14 ounces of Orange-grapefruit juice, canned or bottled, unsweetened lack sufficient amounts of Calcium, Manganese and Zinc
• Both Raw Cauliflower as well as Orange-grapefruit juice, canned or bottled, unsweetened lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cauliflower have 20 times more Fiber and 3.2 times more Protein than Orange-grapefruit juice, canned or bottled, unsweetened.
• While 14 oz of Orange-grapefruit juice, canned or bottled, unsweetened contain 2.1 times more Carbohydrate and 5.3 times more Sugars than Raw Cauliflower.
• 14 ounces of Orange-grapefruit juice, canned or bottled, unsweetened provide inadequate amounts of Fiber and Protein
• Both Raw Cauliflower as well as Orange-grapefruit juice, canned or bottled, unsweetened provide inadequate amounts of Energy, Omega 3 and Omega 6 in 14 ounces.