Comparing Nutrients in 1 pound Cooked Frozen Cauliflower VS Chilled Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Cauliflower	27%	8%	65%
Chilled Orange Juice	5%	2%	93%

Macro Nutrients

	Cooked Frozen Cauliflower	Chilled Orange Juice	Recommended Dietary Allowance
Energy	2.97% 86kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.64% 0.11g	0.61% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	40.3% 52.3g	130g per day for Men 19-50 years
Sugars	6.57% 4.76g	52% 37.7g	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	14% 10g	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	% 9.43g	g per day for Men 19-50 years
Sucrose	NA	% 18g	g per day for Men 19-50 years
Fiber	32.2% 12.2g	3.6% 1.36g	38g per day for Men 19-50 years
Protein	13% 7.3g	5.5% 3.1g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Cauliflower	Chilled Orange Juice	Recommended Dietary Allowance
Vitamin A	0% 0μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	13.6% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.8% 1.4mg	7.94% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.9% 0.44mg	17.7% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.7% 0.4mg	26.5% 0.34mg	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	46.5% 186μg	21.5% 86μg	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	158% 142mg	169% 152mg	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	1.8% 0.27mg	6.05% 0.91mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45% 54μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Cauliflower	Chilled Orange Juice	Recommended Dietary Allowance
Calcium	7.7% 77mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	21% 0.19mg	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	23.2% 1.86mg	7.37% 0.59mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	29.6% 0.68mg	4.54% 0.1mg	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	15.6% 109mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	18.5% 630mg	23.7% 807mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	5.44% 81.6mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	5.36% 0.59mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	11.5% 426g	10.7% 396g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Cauliflower VS Chilled Orange Juice per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Frozen Cauliflower versus 1 lb of Chilled Orange Juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cooked Frozen Cauliflower vs Chilled Orange Juice:

• 1 pound of Cooked Frozen Cauliflower has 1.4 times more Vitamin B2, 2.2 times more Vitamin B9 and more Vitamin K than Chilled Orange Juice.
• While 1 lb of Chilled Orange Juice from Concentrate contains 2 times more Vitamin B5 than Boiled and Drained Frozen Cauliflower.
• Both Cooked Frozen Cauliflower and Chilled Orange Juice provide similar amounts of Vitamin B1, Vitamin B6 and Vitamin C per one pound.
• 1 pound of Cooked Frozen Cauliflower have insufficient amounts of Vitamin B5
• 1 pound of Chilled Orange Juice have insufficient amounts of Vitamin K
• Both Boiled and Drained Frozen Cauliflower as well as Chilled Orange Juice from Concentrate have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12, Vitamin D and Vitamin E in one pound.

Comparing minerals per 1 pound for Cooked Frozen Cauliflower vs Chilled Orange Juice:

• 1 pound of Cooked Frozen Cauliflower has 3.2 times more Iron, 6.5 times more Manganese and 1.4 times more Phosphorus than Chilled Orange Juice.
• While 1 lb of Chilled Orange Juice from Concentrate contains 1.8 times more Copper and 1.3 times more Potassium than Boiled and Drained Frozen Cauliflower.
• Both Cooked Frozen Cauliflower and Chilled Orange Juice contain similar levels of Magnesium and Water per one pound.
• 1 pound of Chilled Orange Juice lack sufficient amounts of Iron and Manganese
• Both Boiled and Drained Frozen Cauliflower as well as Chilled Orange Juice from Concentrate lack sufficient amounts of Calcium, Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Frozen Cauliflower has 11.6 times more Omega 3, 9 times more Fiber and 2.4 times more Protein than Chilled Orange Juice.
• While 1 lb of Chilled Orange Juice from Concentrate contains 3.1 times more Carbohydrate and 7.9 times more Sugars than Boiled and Drained Frozen Cauliflower.
• 1 pound of Chilled Orange Juice provide inadequate amounts of Omega 3, Fiber and Protein
• Both Boiled and Drained Frozen Cauliflower as well as Chilled Orange Juice from Concentrate provide inadequate amounts of Energy and Omega 6 in one pound.