Comparing Nutrients in 5 ounces Cooked Frozen Cauliflower VS Frozen Orange Juice Concentrate with Calcium

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Cauliflower	27%	8%	65%
Frozen Orange Juice Concentrate with Calcium	7%	2%	91%

Macro Nutrients

	Cooked Frozen Cauliflower	Frozen Orange Juice Concentrate with Calcium	Recommended Dietary Allowance
Energy	0.93% 27kcal	7.2% 208kcal	2900kcal per day for Men 19-50 years
Fat	0.32% 0.31g	0.37% 0.35g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	0.26% 0.084g	32g per day for Men 19-50 years
Omega 3	7.18% 0.11g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	0.2% 0.034g	0.38% 0.065g	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	37% 48g	130g per day for Men 19-50 years
Sugars	2.05% 1.5g	58% 42g	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	14.8% 10.7g	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	% 9.33g	g per day for Men 19-50 years
Sucrose	NA	% 22g	g per day for Men 19-50 years
Fiber	10% 3.83g	3.73% 1.4g	38g per day for Men 19-50 years
Protein	4.08% 2.3g	6.07% 3.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Cauliflower	Frozen Orange Juice Concentrate with Calcium	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.05% 18.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.37% 0.052mg	32.5% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.78% 0.075mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.75% 0.44mg	9.7% 1.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.78% 0.14mg	20.8% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.12mg	28.3% 0.37mg	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	27.3% 109μg	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	228% 205mg	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	5.67% 0.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 17μg	0.47% 0.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Cauliflower	Frozen Orange Juice Concentrate with Calcium	Recommended Dietary Allowance
Calcium	2.4% 24mg	82% 819mg	1000mg per day for Men 19-50 years
Copper	3.78% 0.034mg	9.3% 0.084mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.7% 28μg	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	5.85% 0.47mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	9.24% 0.21mg	7.15% 0.16mg	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	63.4% 444mg	700mg per day for Men 19-50 years
Potassium	5.8% 197mg	26.2% 892mg	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	1.7% 25.5mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	1.68% 0.18mg	2.06% 0.23mg	11mg per day for Men 19-50 years
Water	3.6% 133g	2.32% 86g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Cauliflower VS Frozen Orange Juice Concentrate with Calcium per 5 oz

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

Lets compare vitamin content per 5 ounces of Cooked Frozen Cauliflower vs Frozen Orange Juice Concentrate with Calcium:

• 5 ounces of Cooked Frozen Cauliflower have 29.8 times more Vitamin K than Frozen Orange Juice Concentrate with Calcium.
• While 5 oz of Frozen Orange Juice Concentrate with Calcium contain 7.4 times more Vitamin B1, 3.3 times more Vitamin B2, 3.5 times more Vitamin B3, 7.5 times more Vitamin B5, 3 times more Vitamin B6, 1.9 times more Vitamin B9, 4.6 times more Vitamin C and 10 times more Vitamin E than Boiled and Drained Frozen Cauliflower.
• 5 ounces of Cooked Frozen Cauliflower have insufficient amounts of Vitamin B3, Vitamin B5 and Vitamin E
• 5 ounces of Frozen Orange Juice Concentrate with Calcium have insufficient amounts of Vitamin K
• Both Boiled and Drained Frozen Cauliflower as well as Frozen Orange Juice Concentrate with Calcium have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Frozen Cauliflower vs Frozen Orange Juice Concentrate with Calcium:

• 5 ounces of Cooked Frozen Cauliflower have 1.2 times more Iron, 1.3 times more Manganese and 1.6 times more Water than Frozen Orange Juice Concentrate with Calcium.
• While 5 oz of Frozen Orange Juice Concentrate with Calcium contain 34 times more Calcium, 2.5 times more Copper, 3.9 times more Magnesium, 13 times more Phosphorus and 4.5 times more Potassium than Boiled and Drained Frozen Cauliflower.
• 5 ounces of Cooked Frozen Cauliflower lack sufficient amounts of Calcium
• Both Boiled and Drained Frozen Cauliflower as well as Frozen Orange Juice Concentrate with Calcium lack sufficient amounts of Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Frozen Cauliflower have 4.8 times more Omega 3 and 2.7 times more Fiber than Frozen Orange Juice Concentrate with Calcium.
• While 5 oz of Frozen Orange Juice Concentrate with Calcium contain 7.7 times more Energy, 9 times more Carbohydrate, 28.3 times more Sugars and 1.5 times more Protein than Boiled and Drained Frozen Cauliflower.
• 5 ounces of Cooked Frozen Cauliflower provide inadequate amounts of Energy
• 5 ounces of Frozen Orange Juice Concentrate with Calcium provide inadequate amounts of Omega 3
• Both Boiled and Drained Frozen Cauliflower as well as Frozen Orange Juice Concentrate with Calcium provide inadequate amounts of Omega 6 in five ounces.