Comparing Nutrients in 1 kilogram Boiled Cauliflower VS Passion-fruit Juice, Yellow

Macros Ratio

	Protein	Fat	Carbs
Boiled Cauliflower	26%	15%	59%
Passion-fruit Juice, Yellow	4%	3%	93%

Macro Nutrients

	Boiled Cauliflower	Passion-fruit Juice, Yellow	Recommended Dietary Allowance
Energy	7.93% 230kcal	20.7% 600kcal	2900kcal per day for Men 19-50 years
Fat	4.64% 4.5g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	104% 1.67g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.94% 0.5g	6.18% 1.05g	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	111% 145g	130g per day for Men 19-50 years
Sugars	28.7% 21g	197% 143g	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	5.26% 2g	38g per day for Men 19-50 years
Protein	33% 18.4g	12% 6.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Cauliflower	Passion-fruit Juice, Yellow	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	52.2% 470μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	77.7% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.6% 4.1mg	140% 22.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	102% 5.1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	133% 1.73mg	46% 0.6mg	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	20% 80μg	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	202% 182mg	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	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	115% 138μg	3.33% 4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cauliflower	Passion-fruit Juice, Yellow	Recommended Dietary Allowance
Calcium	16% 160mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	55.6% 0.5mg	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	40.5% 170mg	420mg per day for Men 19-50 years
Manganese	57.4% 1.32mg	NA	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	35.7% 250mg	700mg per day for Men 19-50 years
Potassium	41.8% 1420mg	81.8% 2780mg	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	4% 60mg	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	22.8% 842g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Cauliflower VS Passion-fruit Juice, Yellow per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Cauliflower versus 1 kg of Passion-fruit Juice, Yellow to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Cauliflower vs Passion-fruit Juice, Yellow:

• 1 kilogram of Boiled Cauliflower has more Vitamin B1, 2.9 times more Vitamin B6, 5.5 times more Vitamin B9, 2.4 times more Vitamin C and 34.5 times more Vitamin K than Passion-fruit Juice, Yellow.
• While 1 kg of Raw Passion-fruit Juice, Yellow contains 47 times more Vitamin A, 1.9 times more Vitamin B2 and 5.5 times more Vitamin B3 than Boiled and Drained Cauliflower.
• 1 kilogram of Boiled Cauliflower have insufficient amounts of Vitamin A
• 1 kilogram of Passion-fruit Juice, Yellow have insufficient amounts of Vitamin B1 and Vitamin K
• Both Boiled and Drained Cauliflower as well as Raw Passion-fruit Juice, Yellow have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Boiled Cauliflower vs Passion-fruit Juice, Yellow:

• 1 kilogram of Boiled Cauliflower has 1.3 times more Phosphorus than Passion-fruit Juice, Yellow.
• While 1 kg of Raw Passion-fruit Juice, Yellow contains 2.8 times more Copper, 1.9 times more Magnesium and 2 times more Potassium than Boiled and Drained Cauliflower.
• Both Boiled Cauliflower and Passion-fruit Juice, Yellow contain similar levels of Iron and Water per one kilogram.
• 1 kilogram of Boiled Cauliflower lack sufficient amounts of Copper
• Both Boiled and Drained Cauliflower as well as Raw Passion-fruit Juice, Yellow lack sufficient amounts of Calcium, Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Cauliflower has more Omega 3, 11.5 times more Fiber and 2.7 times more Protein than Passion-fruit Juice, Yellow.
• While 1 kg of Raw Passion-fruit Juice, Yellow contains 2.6 times more Energy, 3.5 times more Carbohydrate and 6.9 times more Sugars than Boiled and Drained Cauliflower.
• 1 kilogram of Boiled Cauliflower provide inadequate amounts of Energy
• 1 kilogram of Passion-fruit Juice, Yellow provide inadequate amounts of Omega 3, Fiber and Protein
• Both Boiled and Drained Cauliflower as well as Raw Passion-fruit Juice, Yellow provide inadequate amounts of Omega 6 in one kilogram.