Comparing Nutrients in 5 ounces Cooked Frozen Cauliflower VS Canned Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Cauliflower	27%	8%	65%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	Cooked Frozen Cauliflower	Canned Orange Juice	Recommended Dietary Allowance
Energy	0.93% 27kcal	2.3% 66.6kcal	2900kcal per day for Men 19-50 years
Fat	0.32% 0.31g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	0.08% 0.026g	32g per day for Men 19-50 years
Omega 3	7.18% 0.11g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.2% 0.034g	0.23% 0.038g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.1% 5.3g	12% 15.6g	130g per day for Men 19-50 years
Sugars	2.05% 1.5g	17% 12.4g	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	4.75% 3.44g	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	% 3.2g	g per day for Men 19-50 years
Sucrose	NA	% 5.75g	g per day for Men 19-50 years
Fiber	10% 3.83g	1.1% 0.43g	38g per day for Men 19-50 years
Protein	4.08% 2.3g	1.72% 0.96g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Cauliflower	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.4% 12.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.37% 0.052mg	4.6% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.78% 0.075mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.75% 0.44mg	1.8% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.78% 0.14mg	5.1% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.12mg	3.4% 0.044mg	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	14.5% 58μg	8.5% 34μg	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	49.3% 44.4mg	47.4% 42.7mg	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	0.57% 0.085mg	1.9% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 17μg	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Cauliflower	Canned Orange Juice	Recommended Dietary Allowance
Calcium	2.4% 24mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	3.78% 0.034mg	3.46% 0.031mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.1% 44.4μg	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	7.26% 0.58mg	1.77% 0.14mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	9.24% 0.21mg	1.3% 0.03mg	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	4.86% 34mg	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	5.8% 197mg	7.67% 261mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.5mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	1.68% 0.18mg	0.52% 0.057mg	11mg per day for Men 19-50 years
Water	3.6% 133g	3.36% 124g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Cauliflower VS Canned Orange Juice per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Frozen Cauliflower versus 5 oz of Canned Orange Juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Frozen Cauliflower vs Canned Orange Juice:

• 5 ounces of Cooked Frozen Cauliflower have 2.5 times more Vitamin B2, 2.8 times more Vitamin B6, 1.7 times more Vitamin B9 and 119 times more Vitamin K than Canned Orange Juice.
• While 5 oz of Unsweetened Canned Orange Juice contain 1.8 times more Vitamin B5 than Boiled and Drained Frozen Cauliflower.
• Both Cooked Frozen Cauliflower and Canned Orange Juice provide similar amounts of Vitamin B1 and Vitamin C per five ounces.
• 5 ounces of Cooked Frozen Cauliflower have insufficient amounts of Vitamin B5
• 5 ounces of Canned Orange Juice have insufficient amounts of Vitamin B2 and Vitamin K
• Both Boiled and Drained Frozen Cauliflower as well as Unsweetened Canned Orange Juice have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Cooked Frozen Cauliflower vs Canned Orange Juice:

• 5 ounces of Cooked Frozen Cauliflower have 4.1 times more Iron, 7.1 times more Manganese and 1.4 times more Phosphorus than Canned Orange Juice.
• While 5 oz of Unsweetened Canned Orange Juice contain 1.3 times more Potassium than Boiled and Drained Frozen Cauliflower.
• Both Cooked Frozen Cauliflower and Canned Orange Juice contain similar levels of Copper, Magnesium and Water per five ounces.
• 5 ounces of Canned Orange Juice lack sufficient amounts of Iron and Manganese
• Both Boiled and Drained Frozen Cauliflower as well as Unsweetened Canned Orange Juice lack sufficient amounts of Calcium, Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Frozen Cauliflower have 11.6 times more Omega 3, 9 times more Fiber and 2.4 times more Protein than Canned Orange Juice.
• While 5 oz of Unsweetened Canned Orange Juice contain 2.9 times more Carbohydrate and 8.3 times more Sugars than Boiled and Drained Frozen Cauliflower.
• 5 ounces of Canned Orange Juice provide inadequate amounts of Omega 3, Fiber and Protein
• Both Boiled and Drained Frozen Cauliflower as well as Unsweetened Canned Orange Juice provide inadequate amounts of Energy and Omega 6 in five ounces.