Comparing Nutrients in 1 pound Apple Juice with Vitamin C VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Apple Juice with Vitamin C	1%	3%	96%
Cauliflower	26%	8%	66%

Macro Nutrients

	Apple Juice with Vitamin C	Cauliflower	Recommended Dietary Allowance
Energy	7.2% 209kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.59g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.1g	1.84% 0.59g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	0.43% 0.073g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39.4% 51.3g	17.3% 22.5g	130g per day for Men 19-50 years
Sugars	60% 43.6g	12% 8.66g	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	36% 26g	6.07% 4.4g	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	% 12g	% 4.26g	g per day for Men 19-50 years
Sucrose	% 5.7g	% 0g	g per day for Men 19-50 years
Fiber	2.4% 0.91g	24% 9.07g	38g per day for Men 19-50 years
Protein	0.81% 0.45g	15.6% 8.7g	56g per day for Men 19-50 years

Vitamins

	Apple Juice with Vitamin C	Cauliflower	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.93% 0.077mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.07% 0.33mg	14.4% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.45% 0.22mg	60.5% 3.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.3% 0.082mg	64.2% 0.83mg	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	0% 0μg	64.6% 259μg	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	194% 175mg	243% 219mg	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	0.3% 0.045mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	58.6% 70.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Apple Juice with Vitamin C	Cauliflower	Recommended Dietary Allowance
Calcium	3.63% 36.3mg	9.98% 100mg	1000mg per day for Men 19-50 years
Copper	6.05% 0.054mg	19.7% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	4.43% 177μg	0.11% 4.54μg	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	6.8% 0.54mg	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	14.6% 0.34mg	30.6% 0.7mg	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	4.54% 31.8mg	28.5% 200mg	700mg per day for Men 19-50 years
Potassium	13.5% 458mg	40% 1356mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	9.07% 136mg	1500mg per day for Men 19-50 years
Zinc	0.82% 0.091mg	11% 1.22mg	11mg per day for Men 19-50 years
Water	11% 400g	11.3% 418g	3700g per day for Men 19-50 years

Nutrient Comparison: Apple Juice with Vitamin C VS Cauliflower per 1 lb

Compare the macro and micronutrient content in 1 lb of Apple Juice with Vitamin C versus 1 lb of Cauliflower to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Apple Juice with Vitamin C vs Cauliflower:

• 1 lb of Raw Cauliflower contains 2.4 times more Vitamin B1, 3.5 times more Vitamin B2, 6.9 times more Vitamin B3, 13.6 times more Vitamin B5, 10.2 times more Vitamin B6, more Vitamin B9, 1.3 times more Vitamin C and more Vitamin K than Bottled Apple Juice with Vitamin C.
• 1 pound of Apple Juice with Vitamin C have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin K
• Both Bottled Apple Juice with Vitamin C as well as Raw Cauliflower have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one pound.

Comparing minerals per 1 pound for Apple Juice with Vitamin C vs Cauliflower:

• 1 lb of Raw Cauliflower contains 2.8 times more Calcium, 3.3 times more Copper, 3.5 times more Iron, 3 times more Magnesium, 2.1 times more Manganese, 6.3 times more Phosphorus, 3 times more Potassium, 7.5 times more Sodium and 13.5 times more Zinc than Bottled Apple Juice with Vitamin C.
• Both Apple Juice with Vitamin C and Cauliflower contain similar levels of Water per one pound.
• 1 pound of Apple Juice with Vitamin C lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Phosphorus and Zinc
• Both Bottled Apple Juice with Vitamin C as well as Raw Cauliflower lack sufficient amounts of Fluoride and Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Apple Juice with Vitamin C has 2.3 times more Carbohydrate, 5 times more Sugars and 5.9 times more Fructose than Cauliflower.
• While 1 lb of Raw Cauliflower contains 10 times more Fiber and 19.2 times more Protein than Bottled Apple Juice with Vitamin C.
• 1 pound of Apple Juice with Vitamin C provide inadequate amounts of Fiber and Protein
• Both Bottled Apple Juice with Vitamin C as well as Raw Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6 in one pound.