Comparing Nutrients in 1 kilogram Canned Orange Juice VS Cooked Green Cauliflower with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Cooked Green Cauliflower with Salt	30%	7%	63%

Macro Nutrients

	Canned Orange Juice	Cooked Green Cauliflower with Salt	Recommended Dietary Allowance
Energy	16.2% 470kcal	11% 320kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	3.2% 3.1g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	1.53% 0.49g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	67% 1.07g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	1.76% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84.7% 110g	48.3% 62.8g	130g per day for Men 19-50 years
Sugars	121% 87.6g	NA	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	33.5% 24.3g	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	% 22.7g	NA	g per day for Men 19-50 years
Sucrose	% 40.6g	NA	g per day for Men 19-50 years
Fiber	7.9% 3g	87% 33g	38g per day for Men 19-50 years
Protein	12% 6.8g	54.3% 30.4g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Cooked Green Cauliflower with Salt	Recommended Dietary Allowance
Vitamin A	10% 90μg	7.78% 70μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.5% 0.39mg	58.3% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	42.6% 6.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	136% 6.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	158% 2.06mg	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	60% 240μg	103% 410μg	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	334% 301mg	807% 726mg	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	13.3% 2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Cooked Green Cauliflower with Salt	Recommended Dietary Allowance
Calcium	10% 100mg	32% 320mg	1000mg per day for Men 19-50 years
Copper	24.4% 0.22mg	44.4% 0.4mg	0.9mg per day for Men 19-50 years
Fluoride	7.83% 313μg	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	12.5% 1mg	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	45.2% 190mg	420mg per day for Men 19-50 years
Manganese	9.13% 0.21mg	105% 2.42mg	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	24.3% 170mg	81.4% 570mg	700mg per day for Men 19-50 years
Potassium	54% 1840mg	81.8% 2780mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	173% 2590mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	57.3% 6.3mg	11mg per day for Men 19-50 years
Water	23.7% 877g	24% 895g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Cooked Green Cauliflower with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Orange Juice versus 1 kg of Cooked Green Cauliflower with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Orange Juice vs Cooked Green Cauliflower with Salt:

• 1 kg of Cooked Green Cauliflower with Salt contains 1.8 times more Vitamin B1, 4.8 times more Vitamin B2, 3.4 times more Vitamin B3, 3.8 times more Vitamin B5, 6.6 times more Vitamin B6, 1.7 times more Vitamin B9 and 2.4 times more Vitamin C than Unsweetened Canned Orange Juice.
• 1 kilogram of Canned Orange Juice have insufficient amounts of Vitamin B2 and Vitamin B3
• Both Unsweetened Canned Orange Juice as well as Cooked Green Cauliflower with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Orange Juice vs Cooked Green Cauliflower with Salt:

• 1 kg of Cooked Green Cauliflower with Salt contains 3.2 times more Calcium, 1.8 times more Copper, 7.2 times more Iron, 1.9 times more Magnesium, 11.5 times more Manganese, 3.4 times more Phosphorus, 1.5 times more Potassium, 64.8 times more Sodium and 15.8 times more Zinc than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Cooked Green Cauliflower with Salt contain similar levels of Water per one kilogram.
• 1 kilogram of Canned Orange Juice lack sufficient amounts of Calcium, Iron, Manganese and Zinc
• Both Unsweetened Canned Orange Juice as well as Cooked Green Cauliflower with Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Orange Juice has 1.8 times more Carbohydrate than Cooked Green Cauliflower with Salt.
• While 1 kg of Cooked Green Cauliflower with Salt contains 15.3 times more Omega 3, 11 times more Fiber and 4.5 times more Protein than Unsweetened Canned Orange Juice.
• 1 kilogram of Canned Orange Juice provide inadequate amounts of Omega 3, Fiber and Protein
• Both Unsweetened Canned Orange Juice as well as Cooked Green Cauliflower with Salt provide inadequate amounts of Energy and Omega 6 in one kilogram.