Comparing Nutrients in 1 kilogram Cauliflower VS Fresh Orange juice

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	Cauliflower	Fresh Orange juice	Recommended Dietary Allowance
Energy	8.62% 250kcal	15.5% 450kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	4.06% 1.3g	0.75% 0.24g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.94% 0.16g	1.7% 0.29g	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	80% 104g	130g per day for Men 19-50 years
Sugars	26.3% 19g	116% 84g	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	29.2% 21g	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	% 18g	g per day for Men 19-50 years
Sucrose	% 0g	% 41.4g	g per day for Men 19-50 years
Fiber	52.6% 20g	5.26% 2g	38g per day for Men 19-50 years
Protein	34.3% 19g	12.5% 7g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	0% 0μg	11% 100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.7% 5.07mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	133% 6.67mg	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	142% 1.84mg	30.8% 0.4mg	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	75% 300μg	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	556% 500mg	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	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	129% 155μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Fresh Orange juice	Recommended Dietary Allowance
Calcium	22% 220mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	49% 0.44mg	0.9mg per day for Men 19-50 years
Fluoride	0.25% 10μg	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	52.5% 4.2mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	6.1% 0.14mg	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	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	88% 2990mg	59% 2000mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	20% 300mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	4.55% 0.5mg	11mg per day for Men 19-50 years
Water	25% 921g	24% 883g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Fresh Orange juice per 1 kg

Compare the macro and micronutrient content in 1 kg of Cauliflower versus 1 kg of Fresh Orange juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cauliflower vs Fresh Orange juice:

• 1 kilogram of Cauliflower has 2 times more Vitamin B2, 1.3 times more Vitamin B3, 3.5 times more Vitamin B5, 4.6 times more Vitamin B6, 1.9 times more Vitamin B9 and 155 times more Vitamin K than Fresh Orange juice.
• While 1 kg of Raw Orange juice contains 1.8 times more Vitamin B1 than Raw Cauliflower.
• Both Cauliflower and Fresh Orange juice provide similar amounts of Vitamin C per one kilogram.
• 1 kilogram of Fresh Orange juice have insufficient amounts of Vitamin K
• Both Raw Cauliflower as well as Raw Orange juice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Cauliflower vs Fresh Orange juice:

• 1 kilogram of Cauliflower has 2 times more Calcium, 2.1 times more Iron, 1.4 times more Magnesium, 11.1 times more Manganese, 2.6 times more Phosphorus, 1.5 times more Potassium, 30 times more Sodium and 5.4 times more Zinc than Fresh Orange juice.
• Both Cauliflower and Fresh Orange juice contain similar levels of Copper and Water per one kilogram.
• 1 kilogram of Fresh Orange juice lack sufficient amounts of Calcium, Manganese and Zinc
• Both Raw Cauliflower as well as Raw Orange juice lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cauliflower has 10 times more Fiber and 2.7 times more Protein than Fresh Orange juice.
• While 1 kg of Raw Orange juice contains 2.1 times more Carbohydrate, 4.4 times more Sugars and 2.2 times more Fructose than Raw Cauliflower.
• 1 kilogram of Fresh Orange juice provide inadequate amounts of Fiber and Protein
• Both Raw Cauliflower as well as Raw Orange juice provide inadequate amounts of Energy, Omega 3 and Omega 6 in one kilogram.