Comparing Nutrients in 5 ounces Cauliflower VS Cran Lemonade OCEAN SPRAY

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Cran Lemonade OCEAN SPRAY	1%	0%	99%

Macro Nutrients

	Cauliflower	Cran Lemonade OCEAN SPRAY	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	2.2% 63.8kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.18g	0.004% 0.001g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	NA	1.6g per day for Men 19-50 years
Omega 6	0.13% 0.023g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.4% 7.04g	12% 15.8g	130g per day for Men 19-50 years
Sugars	3.73% 2.7g	20.3% 14.7g	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	1.9% 1.37g	2.15% 1.56g	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	% 1.33g	% 1.56g	g per day for Men 19-50 years
Sucrose	% 0g	% 11.6g	g per day for Men 19-50 years
Fiber	7.46% 2.83g	2.24% 0.85g	38g per day for Men 19-50 years
Protein	4.86% 2.72g	0.18% 0.099g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Cran Lemonade OCEAN SPRAY	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	5.9% 0.071mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.5% 0.72mg	0.23% 0.037mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	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	20% 80.8μg	NA	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	76% 68.3mg	51.3% 46.2mg	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	0.76% 0.11mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.3% 22μg	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Cran Lemonade OCEAN SPRAY	Recommended Dietary Allowance
Calcium	3.1% 31mg	0.28% 2.83mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	0.79% 0.007mg	0.9mg per day for Men 19-50 years
Fluoride	0.035% 1.4μg	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	7.44% 0.6mg	0.53% 0.043mg	8mg per day for Men 19-50 years
Magnesium	5.06% 21.3mg	0.34% 1.4mg	420mg per day for Men 19-50 years
Manganese	9.55% 0.22mg	1.05% 0.024mg	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	8.9% 62.4mg	0.2% 1.4mg	700mg per day for Men 19-50 years
Potassium	12.5% 424mg	0.42% 14mg	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	2.83% 42.5mg	4.9% 73.7mg	1500mg per day for Men 19-50 years
Zinc	3.48% 0.38mg	0.13% 0.014mg	11mg per day for Men 19-50 years
Water	3.53% 131g	3.4% 126g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Cran Lemonade OCEAN SPRAY per 5 oz

Compare the macro and micronutrient content in 5 oz of Cauliflower versus 5 oz of Cran Lemonade OCEAN SPRAY to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cauliflower vs Cran Lemonade OCEAN SPRAY:

• 5 ounces of Cauliflower have more Vitamin B1, more Vitamin B2, 19.5 times more Vitamin B3, more Vitamin B6, 1.5 times more Vitamin C and 155 times more Vitamin K than Cran Lemonade OCEAN SPRAY.
• 5 ounces of Cran Lemonade OCEAN SPRAY have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin K
• Both Raw Cauliflower as well as Cran Lemonade OCEAN SPRAY have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Cauliflower vs Cran Lemonade OCEAN SPRAY:

• 5 ounces of Cauliflower have 11 times more Calcium, 7.8 times more Copper, 14 times more Iron, 15 times more Magnesium, 9.1 times more Manganese, 44 times more Phosphorus, 29.9 times more Potassium and 27 times more Zinc than Cran Lemonade OCEAN SPRAY.
• While 5 oz of Cran Lemonade OCEAN SPRAY contain 1.7 times more Sodium than Raw Cauliflower.
• Both Cauliflower and Cran Lemonade OCEAN SPRAY contain similar levels of Water per five ounces.
• 5 ounces of Cran Lemonade OCEAN SPRAY lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc
• Both Raw Cauliflower as well as Cran Lemonade OCEAN SPRAY lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cauliflower have 3.3 times more Fiber and 27.4 times more Protein than Cran Lemonade OCEAN SPRAY.
• While 5 oz of Cran Lemonade OCEAN SPRAY contain 2.2 times more Carbohydrate and 5.4 times more Sugars than Raw Cauliflower.
• 5 ounces of Cran Lemonade OCEAN SPRAY provide inadequate amounts of Fiber and Protein
• Both Raw Cauliflower as well as Cran Lemonade OCEAN SPRAY provide inadequate amounts of Energy in five ounces.