Comparing Nutrients in 1 pound Fresh Orange juice VS Cooked Green Cauliflower with Salt

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Cooked Green Cauliflower with Salt	30%	7%	63%

Macro Nutrients

	Fresh Orange juice	Cooked Green Cauliflower with Salt	Recommended Dietary Allowance
Energy	7.04% 204kcal	5% 145kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	1.45% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	0.69% 0.22g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	30.3% 0.49g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	0.8% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.3% 47g	22% 28.5g	130g per day for Men 19-50 years
Sugars	52.6% 38g	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	13.3% 9.6g	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	% 8.2g	NA	g per day for Men 19-50 years
Sucrose	% 18.8g	NA	g per day for Men 19-50 years
Fiber	2.4% 0.91g	39.4% 15g	38g per day for Men 19-50 years
Protein	5.67% 3.18g	24.6% 13.8g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Cooked Green Cauliflower with Salt	Recommended Dietary Allowance
Vitamin A	5.04% 45.4μg	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	19.3% 3.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.2% 0.86mg	61.8% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	72% 0.93mg	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	34% 136μg	46.5% 186μg	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	252% 227mg	366% 329mg	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	1.2% 0.18mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Cooked Green Cauliflower with Salt	Recommended Dietary Allowance
Calcium	5% 50mg	14.5% 145mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	20% 0.18mg	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	11.3% 0.91mg	41% 3.27mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	20.5% 86mg	420mg per day for Men 19-50 years
Manganese	2.76% 0.064mg	47.7% 1.1mg	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	11% 77mg	37% 259mg	700mg per day for Men 19-50 years
Potassium	26.7% 907mg	37% 1261mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	6.6% 3.63μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	78.3% 1175mg	1500mg per day for Men 19-50 years
Zinc	2.06% 0.23mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	11% 401g	11% 406g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Cooked Green Cauliflower with Salt per 1 lb

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

Lets compare vitamin content per 1 pound of Fresh Orange juice vs Cooked Green Cauliflower with Salt:

• 1 pound of Fresh Orange juice has 1.3 times more Vitamin B1 than Cooked Green Cauliflower with Salt.
• While 1 lb of Cooked Green Cauliflower with Salt contains 3.3 times more Vitamin B2, 1.7 times more Vitamin B3, 3.6 times more Vitamin B5, 5.2 times more Vitamin B6, 1.4 times more Vitamin B9 and 1.5 times more Vitamin C than Raw Orange juice.
• Both Raw Orange juice as well as Cooked Green Cauliflower with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Fresh Orange juice vs Cooked Green Cauliflower with Salt:

• 1 lb of Cooked Green Cauliflower with Salt contains 2.9 times more Calcium, 3.6 times more Iron, 1.7 times more Magnesium, 17.3 times more Manganese, 3.4 times more Phosphorus, 1.4 times more Potassium, 259 times more Sodium and 12.6 times more Zinc than Raw Orange juice.
• Both Fresh Orange juice and Cooked Green Cauliflower with Salt contain similar levels of Copper and Water per one pound.
• 1 pound of Fresh Orange juice lack sufficient amounts of Calcium, Manganese and Zinc
• Both Raw Orange juice as well as Cooked Green Cauliflower with Salt lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Fresh Orange juice has 1.7 times more Carbohydrate than Cooked Green Cauliflower with Salt.
• While 1 lb of Cooked Green Cauliflower with Salt contains 9.7 times more Omega 3, 16.5 times more Fiber and 4.3 times more Protein than Raw Orange juice.
• 1 pound of Fresh Orange juice provide inadequate amounts of Omega 3, Fiber and Protein
• Both Raw Orange juice as well as Cooked Green Cauliflower with Salt provide inadequate amounts of Energy and Omega 6 in one pound.