Comparing Nutrients in 1 kilogram Boiled Cauliflower VS Canned White Grapefruit Juice sweetened

Macros Ratio

	Protein	Fat	Carbs
Boiled Cauliflower	26%	15%	59%
Canned White Grapefruit Juice sweetened	5%	2%	93%

Macro Nutrients

	Boiled Cauliflower	Canned White Grapefruit Juice sweetened	Recommended Dietary Allowance
Energy	7.93% 230kcal	16% 460kcal	2900kcal per day for Men 19-50 years
Fat	4.64% 4.5g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	104% 1.67g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	2.94% 0.5g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.6% 41g	85.6% 111g	130g per day for Men 19-50 years
Sugars	28.7% 21g	152% 110g	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	60.5% 23g	2.63% 1g	38g per day for Men 19-50 years
Protein	33% 18.4g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Cauliflower	Canned White Grapefruit Juice sweetened	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	33.3% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.6% 4.1mg	20% 3.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	102% 5.1mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	133% 1.73mg	15.4% 0.2mg	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	110% 440μg	25% 100μg	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	492% 443mg	299% 269mg	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	4.67% 0.7mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	115% 138μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cauliflower	Canned White Grapefruit Juice sweetened	Recommended Dietary Allowance
Calcium	16% 160mg	8% 80mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	53.3% 0.48mg	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	40% 3.2mg	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	57.4% 1.32mg	8.7% 0.2mg	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	45.7% 320mg	15.7% 110mg	700mg per day for Men 19-50 years
Potassium	41.8% 1420mg	47.6% 1620mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	10% 150mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	25% 930g	23.6% 874g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Cauliflower VS Canned White Grapefruit Juice sweetened per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Cauliflower versus 1 kg of Canned White Grapefruit Juice sweetened to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Cauliflower vs Canned White Grapefruit Juice sweetened:

• 1 kilogram of Boiled Cauliflower has 2.3 times more Vitamin B2, 1.3 times more Vitamin B3, 3.9 times more Vitamin B5, 8.7 times more Vitamin B6, 4.4 times more Vitamin B9, 1.6 times more Vitamin C and more Vitamin K than Canned White Grapefruit Juice sweetened.
• Both Boiled Cauliflower and Canned White Grapefruit Juice sweetened provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Canned White Grapefruit Juice sweetened have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin K
• Both Boiled and Drained Cauliflower as well as Canned White Grapefruit Juice sweetened have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Boiled Cauliflower vs Canned White Grapefruit Juice sweetened:

• 1 kilogram of Boiled Cauliflower has 6.6 times more Manganese and 2.9 times more Phosphorus than Canned White Grapefruit Juice sweetened.
• While 1 kg of Canned White Grapefruit Juice sweetened contains 2.7 times more Copper than Boiled and Drained Cauliflower.
• Both Boiled Cauliflower and Canned White Grapefruit Juice sweetened contain similar levels of Iron, Magnesium, Potassium and Water per one kilogram.
• 1 kilogram of Boiled Cauliflower lack sufficient amounts of Copper
• 1 kilogram of Canned White Grapefruit Juice sweetened lack sufficient amounts of Manganese and Phosphorus
• Both Boiled and Drained Cauliflower as well as Canned White Grapefruit Juice sweetened lack sufficient amounts of Calcium, Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Cauliflower has 41.8 times more Omega 3, 23 times more Fiber and 3.2 times more Protein than Canned White Grapefruit Juice sweetened.
• While 1 kg of Canned White Grapefruit Juice sweetened contains 2.7 times more Carbohydrate and 5.3 times more Sugars than Boiled and Drained Cauliflower.
• 1 kilogram of Canned White Grapefruit Juice sweetened provide inadequate amounts of Omega 3, Fiber and Protein
• Both Boiled and Drained Cauliflower as well as Canned White Grapefruit Juice sweetened provide inadequate amounts of Energy and Omega 6 in one kilogram.