Comparing Nutrients in 1 kilogram Bottled Apple Juice VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Bottled Apple Juice	1%	3%	96%
Cauliflower	26%	8%	66%

Macro Nutrients

	Bottled Apple Juice	Cauliflower	Recommended Dietary Allowance
Energy	16% 460kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	1.34% 1.3g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	4.06% 1.3g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	1.94% 0.33g	0.94% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	87% 113g	38.2% 49.7g	130g per day for Men 19-50 years
Sugars	133% 96g	26.3% 19g	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	79% 57.3g	13.4% 9.7g	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	% 26.3g	% 9.4g	g per day for Men 19-50 years
Sucrose	% 12.6g	% 0g	g per day for Men 19-50 years
Fiber	5.26% 2g	52.6% 20g	38g per day for Men 19-50 years
Protein	1.8% 1g	34.3% 19g	56g per day for Men 19-50 years

Vitamins

	Bottled Apple Juice	Cauliflower	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.56% 0.73mg	31.7% 5.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.8% 0.49mg	133% 6.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	142% 1.84mg	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	143% 570μg	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	10% 9mg	536% 482mg	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	0.67% 0.1mg	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	129% 155μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bottled Apple Juice	Cauliflower	Recommended Dietary Allowance
Calcium	8% 80mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	13.3% 0.12mg	43.3% 0.39mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.25% 10μg	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	15% 1.2mg	52.5% 4.2mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	32% 0.74mg	67.4% 1.55mg	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	10% 70mg	63% 440mg	700mg per day for Men 19-50 years
Potassium	29.7% 1010mg	88% 2990mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	20% 300mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	24% 882g	25% 921g	3700g per day for Men 19-50 years

Nutrient Comparison: Bottled Apple Juice VS Cauliflower per 1 kg

Compare the macro and micronutrient content in 1 kg of Bottled Apple Juice versus 1 kg of Cauliflower to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Bottled Apple Juice vs Cauliflower:

• 1 kg of Raw Cauliflower contains 2.4 times more Vitamin B1, 3.5 times more Vitamin B2, 6.9 times more Vitamin B3, 13.6 times more Vitamin B5, 10.2 times more Vitamin B6, more Vitamin B9, 53.6 times more Vitamin C and more Vitamin K than Bottled Apple Juice.
• 1 kilogram of Bottled Apple Juice have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K
• Both Bottled Apple Juice as well as Raw Cauliflower have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Bottled Apple Juice vs Cauliflower:

• 1 kg of Raw Cauliflower contains 2.8 times more Calcium, 3.3 times more Copper, 3.5 times more Iron, 3 times more Magnesium, 2.1 times more Manganese, 6.3 times more Phosphorus, 3 times more Potassium, 7.5 times more Sodium and 13.5 times more Zinc than Bottled Apple Juice.
• Both Bottled Apple Juice and Cauliflower contain similar levels of Water per one kilogram.
• 1 kilogram of Bottled Apple Juice lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Phosphorus and Zinc
• Both Bottled Apple Juice as well as Raw Cauliflower lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Bottled Apple Juice has 2.3 times more Carbohydrate, 5 times more Sugars and 5.9 times more Fructose than Cauliflower.
• While 1 kg of Raw Cauliflower contains 10 times more Fiber and 19.2 times more Protein than Bottled Apple Juice.
• 1 kilogram of Bottled Apple Juice provide inadequate amounts of Fiber and Protein
• Both Bottled Apple Juice as well as Raw Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6 in one kilogram.