Comparing Nutrients in 300 calories Boiled Cauliflower VS Ready-to-drink Tropical Punch

Weight per 300 calories

• Boiled Cauliflower: 1304g
• Ready-to-drink Tropical Punch: 3000g

Boiled Cauliflower has 2.3 times more energy per 100g than Ready-to-drink Tropical Punch. It has very low energy density when compared to other foods. Ready-to-drink Tropical Punch having very low energy density.

Discover which food has more nutrients per 300 calories - Boiled Cauliflower or Ready-to-drink Tropical Punch?

Macros Ratio

	Protein	Fat	Carbs
Boiled Cauliflower	26%	15%	59%
Ready-to-drink Tropical Punch	0%	0%	100%

Macro Nutrients

	Boiled Cauliflower	Ready-to-drink Tropical Punch	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.05% 5.87g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	2.85% 0.91g	0% 0g	32g per day for Men 19-50 years
Omega 3	136% 2.18g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	3.84% 0.65g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.2% 53.6g	57.7% 75g	130g per day for Men 19-50 years
Sugars	37.4% 27g	103% 75g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	79% 30g	0% 0g	38g per day for Men 19-50 years
Protein	43% 24g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Boiled Cauliflower	Ready-to-drink Tropical Punch	Recommended Dietary Allowance
Vitamin A	1.45% 13μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45.7% 0.55mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52% 0.68mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.4% 5.35mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	133% 6.63mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	174% 2.26mg	0% 0mg	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	143% 574μg	0% 0μg	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	642% 578mg	0% 0mg	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	6.1% 0.91mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	150% 180μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cauliflower	Ready-to-drink Tropical Punch	Recommended Dietary Allowance
Calcium	21% 209mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	0% 0mg	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	52% 4.17mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	28% 117mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	75% 1.72mg	NA	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	59.6% 417mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	54.5% 1852mg	0% 0mg	3400mg per day for Men 19-50 years
Selenium	14.2% 7.83μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	13% 196mg	26% 390mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	0% 0mg	11mg per day for Men 19-50 years
Water	32.8% 1213g	79% 2925g	3700g per day for Men 19-50 years

Boiled Cauliflower VS Ready-to-drink Tropical Punch Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Cauliflower or Ready-to-drink Tropical Punch?

Lets compare vitamin content per 300 calories of Boiled Cauliflower vs Ready-to-drink Tropical Punch:

• 300 calories of Boiled Cauliflower have more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B6, more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Ready-to-drink Tropical Punch.
• 300 calories of Ready-to-drink Tropical Punch have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Boiled and Drained Cauliflower as well as Ready-to-drink Tropical Punch have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Cauliflower vs Ready-to-drink Tropical Punch:

• 300 calories of Boiled Cauliflower have more Calcium, more Copper, more Iron, more Magnesium, more Phosphorus, more Potassium, more Selenium and more Zinc than Ready-to-drink Tropical Punch.
• While 300 kcal of Ready-to-drink Tropical Punch contain 2 times more Sodium and 2.4 times more Water than Boiled and Drained Cauliflower.
• 300 calories of Ready-to-drink Tropical Punch lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Cauliflower have more Fat, more Omega 3, more Fiber and more Protein than Ready-to-drink Tropical Punch.
• While 300 kcal of Ready-to-drink Tropical Punch contain 1.4 times more Carbohydrate and 2.8 times more Sugars than Boiled and Drained Cauliflower.
• Both Boiled Cauliflower and Ready-to-drink Tropical Punch offer comparable quantities of Energy per 300 calories.
• 300 calories of Ready-to-drink Tropical Punch provide inadequate amounts of Omega 3, Fiber and Protein
• Both Boiled and Drained Cauliflower as well as Ready-to-drink Tropical Punch provide inadequate amounts of Omega 6 in 300 calories.