Comparing Nutrients in 1 kilogram Cran Grape OCEAN SPRAY VS Frozen Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Cran Grape OCEAN SPRAY	2%	0%	98%
Frozen Cauliflower	28%	8%	64%

Macro Nutrients

	Cran Grape OCEAN SPRAY	Frozen Cauliflower	Recommended Dietary Allowance
Energy	18.6% 540kcal	8.28% 240kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	2.8% 2.7g	97g per day for Men 19-50 years
Saturated Fat	0.031% 0.01g	1.3% 0.41g	32g per day for Men 19-50 years
Omega 3	0% 0g	61.3% 0.98g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	3.45% 10mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	101% 132g	36% 46.8g	130g per day for Men 19-50 years
Sugars	174% 126g	30.6% 22g	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	52.4% 38g	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	% 36g	NA	g per day for Men 19-50 years
Sucrose	% 52g	NA	g per day for Men 19-50 years
Fiber	15.8% 6g	60.5% 23g	38g per day for Men 19-50 years
Protein	3.75% 2.1g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Cran Grape OCEAN SPRAY	Frozen Cauliflower	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	42.5% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.63% 0.26mg	27% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	27.2% 1.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	95% 1.23mg	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	10% 40μg	160% 640μg	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	312% 281mg	542% 488mg	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% 0mg	4.67% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	123% 148μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cran Grape OCEAN SPRAY	Frozen Cauliflower	Recommended Dietary Allowance
Calcium	3% 30mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	10% 0.09mg	34.4% 0.31mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	5% 0.4mg	67.5% 5.4mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	14.8% 0.34mg	85.7% 1.97mg	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	2.86% 20mg	50% 350mg	700mg per day for Men 19-50 years
Potassium	3.24% 110mg	56.8% 1930mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	2.73% 0.3mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	23.4% 865g	25% 925g	3700g per day for Men 19-50 years

Nutrient Comparison: Cran Grape OCEAN SPRAY VS Frozen Cauliflower per 1 kg

Compare the macro and micronutrient content in 1 kg of Cran Grape OCEAN SPRAY versus 1 kg of Frozen Cauliflower to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cran Grape OCEAN SPRAY vs Frozen Cauliflower:

• 1 kg of Frozen Cauliflower, Unprepared contains more Vitamin B1, more Vitamin B2, 16.5 times more Vitamin B3, more Vitamin B6, 16 times more Vitamin B9, 1.7 times more Vitamin C and 148 times more Vitamin K than Cran Grape OCEAN SPRAY.
• 1 kilogram of Cran Grape OCEAN SPRAY have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin K
• Both Cran Grape OCEAN SPRAY as well as Frozen Cauliflower, Unprepared have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Cran Grape OCEAN SPRAY vs Frozen Cauliflower:

• 1 kg of Frozen Cauliflower, Unprepared contains 7.3 times more Calcium, 3.4 times more Copper, 13.5 times more Iron, 12 times more Magnesium, 5.8 times more Manganese, 17.5 times more Phosphorus and 17.5 times more Potassium than Cran Grape OCEAN SPRAY.
• Both Cran Grape OCEAN SPRAY and Frozen Cauliflower contain similar levels of Water per one kilogram.
• 1 kilogram of Cran Grape OCEAN SPRAY lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus and Potassium
• Both Cran Grape OCEAN SPRAY as well as Frozen Cauliflower, Unprepared lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cran Grape OCEAN SPRAY has 2.8 times more Carbohydrate and 5.7 times more Sugars than Frozen Cauliflower.
• While 1 kg of Frozen Cauliflower, Unprepared contains more Omega 3, 3.8 times more Fiber and 9.6 times more Protein than Cran Grape OCEAN SPRAY.
• 1 kilogram of Cran Grape OCEAN SPRAY provide inadequate amounts of Omega 3, Fiber and Protein
• Both Cran Grape OCEAN SPRAY as well as Frozen Cauliflower, Unprepared provide inadequate amounts of Energy and Omega 6 in one kilogram.