Comparing Nutrients in 1 kilogram Cauliflower VS Canned Cranberry Sauce sweetened

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Canned Cranberry Sauce sweetened	2%	1%	97%

Macro Nutrients

	Cauliflower	Canned Cranberry Sauce sweetened	Recommended Dietary Allowance
Energy	8.62% 250kcal	55% 1590kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	4.06% 1.3g	0.22% 0.07g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	7.5% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.94% 0.16g	1.1% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.2% 49.7g	311% 404g	130g per day for Men 19-50 years
Sugars	26.3% 19g	438% 318g	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	13.4% 9.7g	134% 98g	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	% 9.4g	% 174g	g per day for Men 19-50 years
Sucrose	% 0g	% 1g	g per day for Men 19-50 years
Fiber	52.6% 20g	29% 11g	38g per day for Men 19-50 years
Protein	34.3% 19g	16% 9g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Canned Cranberry Sauce sweetened	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.7% 5.07mg	6.25% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	133% 6.67mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	142% 1.84mg	10.8% 0.14mg	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	143% 570μg	2.5% 10μg	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	536% 482mg	11% 10mg	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	5.33% 0.8mg	62% 9.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	129% 155μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Canned Cranberry Sauce sweetened	Recommended Dietary Allowance
Calcium	22% 220mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	29% 0.26mg	0.9mg per day for Men 19-50 years
Fluoride	0.25% 10μg	0.48% 19μg	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	52.5% 4.2mg	51.3% 4.1mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	4.76% 20mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	31.7% 0.73mg	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	63% 440mg	5.7% 40mg	700mg per day for Men 19-50 years
Potassium	88% 2990mg	8.24% 280mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	20% 300mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	2.73% 0.3mg	11mg per day for Men 19-50 years
Water	25% 921g	15.8% 585g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Canned Cranberry Sauce sweetened per 1 kg

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

Lets compare vitamin content per 1 kilogram of Cauliflower vs Canned Cranberry Sauce sweetened:

• 1 kilogram of Cauliflower has 3.3 times more Vitamin B1, 2.9 times more Vitamin B2, 5.1 times more Vitamin B3, 13.1 times more Vitamin B6, 57 times more Vitamin B9, 48.2 times more Vitamin C and 11.1 times more Vitamin K than Canned Cranberry Sauce sweetened.
• While 1 kg of Canned Cranberry Sauce sweetened contains 11.6 times more Vitamin E than Raw Cauliflower.
• 1 kilogram of Cauliflower have insufficient amounts of Vitamin E
• 1 kilogram of Canned Cranberry Sauce sweetened have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K
• Both Raw Cauliflower as well as Canned Cranberry Sauce sweetened have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cauliflower vs Canned Cranberry Sauce sweetened:

• 1 kilogram of Cauliflower has 7.3 times more Calcium, 1.5 times more Copper, 7.5 times more Magnesium, 2.1 times more Manganese, 11 times more Phosphorus, 10.7 times more Potassium, 6 times more Sodium, 9 times more Zinc and 1.6 times more Water than Canned Cranberry Sauce sweetened.
• Both Cauliflower and Canned Cranberry Sauce sweetened contain similar levels of Iron per one kilogram.
• 1 kilogram of Canned Cranberry Sauce sweetened lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium and Zinc
• Both Raw Cauliflower as well as Canned Cranberry Sauce sweetened lack sufficient amounts of Fluoride and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cauliflower has 1.8 times more Fiber and 2.1 times more Protein than Canned Cranberry Sauce sweetened.
• While 1 kg of Canned Cranberry Sauce sweetened contains 6.4 times more Energy, 8.1 times more Carbohydrate, 16.6 times more Sugars and 10.1 times more Fructose than Raw Cauliflower.
• 1 kilogram of Cauliflower provide inadequate amounts of Energy
• 1 kilogram of Canned Cranberry Sauce sweetened provide inadequate amounts of Protein
• Both Raw Cauliflower as well as Canned Cranberry Sauce sweetened provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.