Comparing Nutrients in 1 pound 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	3.9% 113kcal	25% 721kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	1.84% 0.59g	0.099% 0.032g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	3.4% 0.054g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	0.51% 0.086g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.3% 22.5g	141% 183g	130g per day for Men 19-50 years
Sugars	12% 8.66g	199% 144g	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	6.07% 4.4g	61% 44.2g	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	% 4.26g	% 79g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.45g	g per day for Men 19-50 years
Fiber	24% 9.07g	13% 5g	38g per day for Men 19-50 years
Protein	15.6% 8.7g	7.3% 4.1g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Canned Cranberry Sauce sweetened	Recommended Dietary Allowance
Vitamin A	0% 0μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	5.67% 0.068mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.4% 2.3mg	2.83% 0.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.5% 3.03mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.2% 0.83mg	4.9% 0.064mg	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	64.6% 259μg	1.13% 4.54μg	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	243% 219mg	5.04% 4.54mg	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	2.4% 0.36mg	28% 4.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	58.6% 70.3μg	5.3% 6.35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Canned Cranberry Sauce sweetened	Recommended Dietary Allowance
Calcium	9.98% 100mg	1.36% 13.6mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	13% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.54μg	0.22% 8.6μg	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	24% 1.9mg	23.2% 1.86mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	2.16% 9.07mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	14.4% 0.33mg	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	28.5% 200mg	2.6% 18mg	700mg per day for Men 19-50 years
Potassium	40% 1356mg	3.74% 127mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	9.07% 136mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	11% 1.22mg	1.24% 0.14mg	11mg per day for Men 19-50 years
Water	11.3% 418g	7.17% 265g	3700g per day for Men 19-50 years

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

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

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

• 1 pound 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 lb of Canned Cranberry Sauce sweetened contains 11.6 times more Vitamin E than Raw Cauliflower.
• 1 pound of Cauliflower have insufficient amounts of Vitamin E
• 1 pound 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 pound.

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

• 1 pound 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 pound.
• 1 pound 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 pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cauliflower has 1.8 times more Fiber and 2.1 times more Protein than Canned Cranberry Sauce sweetened.
• While 1 lb 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 pound of Cauliflower provide inadequate amounts of Energy
• 1 pound 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 pound.