Comparing Nutrients in 5 ounces Boiled Cauliflower VS Canned Cranberry Sauce sweetened

Macros Ratio

	Protein	Fat	Carbs
Boiled Cauliflower	26%	15%	59%
Canned Cranberry Sauce sweetened	2%	1%	97%

Macro Nutrients

	Boiled Cauliflower	Canned Cranberry Sauce sweetened	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	7.77% 225kcal	2900kcal per day for Men 19-50 years
Fat	0.66% 0.64g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	0.031% 0.01g	32g per day for Men 19-50 years
Omega 3	14.8% 0.24g	1.06% 0.017g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	0.16% 0.027g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.5% 5.83g	44% 57.3g	130g per day for Men 19-50 years
Sugars	4.07% 2.95g	62% 45g	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	19% 14g	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	% 24.7g	g per day for Men 19-50 years
Sucrose	NA	% 0.14g	g per day for Men 19-50 years
Fiber	8.58% 3.26g	4.1% 1.56g	38g per day for Men 19-50 years
Protein	4.66% 2.6g	2.28% 1.28g	56g per day for Men 19-50 years

Vitamins

	Boiled Cauliflower	Canned Cranberry Sauce sweetened	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	1.77% 0.021mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.67% 0.074mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.63% 0.58mg	0.89% 0.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.4% 0.72mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	1.53% 0.02mg	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	15.6% 62.4μg	0.35% 1.4μg	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	69.8% 62.8mg	1.57% 1.4mg	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	0.66% 0.099mg	8.8% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.3% 19.6μg	1.65% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cauliflower	Canned Cranberry Sauce sweetened	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	0.43% 4.25mg	1000mg per day for Men 19-50 years
Copper	2.83% 0.026mg	4.1% 0.037mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.067% 2.7μg	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	5.67% 0.45mg	7.26% 0.58mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	0.67% 2.83mg	420mg per day for Men 19-50 years
Manganese	8.14% 0.19mg	4.5% 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	6.48% 45.4mg	0.81% 5.67mg	700mg per day for Men 19-50 years
Potassium	5.92% 201mg	1.17% 39.7mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	1.4% 21.3mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	0.39% 0.043mg	11mg per day for Men 19-50 years
Water	3.56% 132g	2.24% 83g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Cauliflower VS Canned Cranberry Sauce sweetened per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Cauliflower versus 5 oz of Canned Cranberry Sauce sweetened to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Cauliflower vs Canned Cranberry Sauce sweetened:

• 5 ounces of Boiled Cauliflower have 2.8 times more Vitamin B1, 2.5 times more Vitamin B2, 4.1 times more Vitamin B3, 12.4 times more Vitamin B6, 44 times more Vitamin B9, 44.3 times more Vitamin C and 9.9 times more Vitamin K than Canned Cranberry Sauce sweetened.
• While 5 oz of Canned Cranberry Sauce sweetened contain 13.3 times more Vitamin E than Boiled and Drained Cauliflower.
• 5 ounces of Boiled Cauliflower have insufficient amounts of Vitamin E
• 5 ounces 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 Boiled and Drained Cauliflower as well as Canned Cranberry Sauce sweetened have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Cauliflower vs Canned Cranberry Sauce sweetened:

• 5 ounces of Boiled Cauliflower have 4.5 times more Magnesium, 1.8 times more Manganese, 8 times more Phosphorus, 5.1 times more Potassium and 1.6 times more Water than Canned Cranberry Sauce sweetened.
• While 5 oz of Canned Cranberry Sauce sweetened contain 1.4 times more Copper and 1.3 times more Iron than Boiled and Drained Cauliflower.
• 5 ounces of Boiled Cauliflower lack sufficient amounts of Copper
• 5 ounces of Canned Cranberry Sauce sweetened lack sufficient amounts of Magnesium, Phosphorus and Potassium
• Both Boiled and Drained Cauliflower as well as Canned Cranberry Sauce sweetened lack sufficient amounts of Calcium, Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Cauliflower have 13.9 times more Omega 3, 2.1 times more Fiber and 2 times more Protein than Canned Cranberry Sauce sweetened.
• While 5 oz of Canned Cranberry Sauce sweetened contain 6.9 times more Energy, 9.8 times more Carbohydrate and 15.3 times more Sugars than Boiled and Drained Cauliflower.
• 5 ounces of Boiled Cauliflower provide inadequate amounts of Energy
• 5 ounces of Canned Cranberry Sauce sweetened provide inadequate amounts of Omega 3 and Protein
• Both Boiled and Drained Cauliflower as well as Canned Cranberry Sauce sweetened provide inadequate amounts of Omega 6 in five ounces.