Comparing Nutrients in 5 ounces COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink VS Boiled Cauliflower

Macros Ratio

	Protein	Fat	Carbs
COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink	0%	1%	99%
Boiled Cauliflower	26%	15%	59%

Macro Nutrients

	COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink	Boiled Cauliflower	Recommended Dietary Allowance
Energy	1.56% 45.4kcal	1.12% 32.6kcal	2900kcal per day for Men 19-50 years
Fat	0.073% 0.071g	0.66% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.035% 0.011g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	0% 0g	14.8% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.092% 0.016g	0.42% 0.071g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.55% 11g	4.5% 5.83g	130g per day for Men 19-50 years
Sugars	12% 8.66g	4.07% 2.95g	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	6.3% 4.56g	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	% 3.1g	NA	g per day for Men 19-50 years
Sucrose	% 0.28g	NA	g per day for Men 19-50 years
Fiber	0% 0g	8.58% 3.26g	38g per day for Men 19-50 years
Protein	0% 0g	4.66% 2.6g	56g per day for Men 19-50 years

Vitamins

	COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink	Boiled Cauliflower	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.3% 0.016mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	5.67% 0.074mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.2mg	3.63% 0.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	14.4% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.7% 0.22mg	19% 0.25mg	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	15.6% 62.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	53.7% 1.3μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	69.8% 62.8mg	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% 0mg	0.66% 0.099mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	16.3% 19.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink	Boiled Cauliflower	Recommended Dietary Allowance
Calcium	0.14% 1.4mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	2.83% 0.026mg	0.9mg per day for Men 19-50 years
Fluoride	2.2% 88μg	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	1.6% 0.13mg	5.67% 0.45mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	8.14% 0.19mg	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	0.2% 1.4mg	6.48% 45.4mg	700mg per day for Men 19-50 years
Potassium	0.75% 25.5mg	5.92% 201mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	3.97% 59.5mg	1.4% 21.3mg	1500mg per day for Men 19-50 years
Zinc	0.13% 0.014mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	3.52% 130g	3.56% 132g	3700g per day for Men 19-50 years

Nutrient Comparison: COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink VS Boiled Cauliflower per 5 oz

Compare the macro and micronutrient content in 5 oz of COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink versus 5 oz of Boiled Cauliflower to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink vs Boiled Cauliflower:

• 5 ounces of COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink have 3.8 times more Vitamin B3 and more Vitamin B12 than Boiled Cauliflower.
• While 5 oz of Boiled and Drained Cauliflower contain 3.8 times more Vitamin B1, more Vitamin B2, more Vitamin B5, more Vitamin B9, more Vitamin C and more Vitamin K than COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink.
• Both COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink and Boiled Cauliflower provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B9, Vitamin C and Vitamin K
• 5 ounces of Boiled Cauliflower have insufficient amounts of Vitamin B12
• Both COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink as well as Boiled and Drained Cauliflower have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink vs Boiled Cauliflower:

• 5 ounces of COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink have 2.8 times more Sodium than Boiled Cauliflower.
• While 5 oz of Boiled and Drained Cauliflower contain 3.6 times more Iron, more Magnesium, more Manganese, 32 times more Phosphorus and 7.9 times more Potassium than COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink.
• Both COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink and Boiled Cauliflower contain similar levels of Water per five ounces.
• 5 ounces of COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink lack sufficient amounts of Iron, Magnesium, Manganese, Phosphorus and Potassium
• Both COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink as well as Boiled and Drained Cauliflower lack sufficient amounts of Calcium, Copper, Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink have 1.9 times more Carbohydrate and 2.9 times more Sugars than Boiled Cauliflower.
• While 5 oz of Boiled and Drained Cauliflower contain more Omega 3, more Fiber and more Protein than COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink.
• 5 ounces of COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink provide inadequate amounts of Omega 3, Fiber and Protein
• Both COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink as well as Boiled and Drained Cauliflower provide inadequate amounts of Energy and Omega 6 in five ounces.