Comparing Nutrients in 5 ounces Cauliflower VS Canned White Grapefruit Juice sweetened

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Canned White Grapefruit Juice sweetened	5%	2%	93%

Macro Nutrients

	Cauliflower	Canned White Grapefruit Juice sweetened	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	2.25% 65.2kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.18g	0.053% 0.017g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	0.35% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.13% 0.023g	0.14% 0.024g	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	21.6% 15.6g	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	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	% 1.33g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	7.46% 2.83g	0.37% 0.14g	38g per day for Men 19-50 years
Protein	4.86% 2.72g	1.47% 0.82g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Canned White Grapefruit Juice sweetened	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	4.72% 0.057mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	2.5% 0.033mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.5% 0.72mg	2.83% 0.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	3.7% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	2.2% 0.028mg	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	3.54% 14μg	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	42.4% 38mg	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	0.38% 0.057mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.3% 22μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Canned White Grapefruit Juice sweetened	Recommended Dietary Allowance
Calcium	3.1% 31mg	1.13% 11.3mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	7.56% 0.068mg	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	6.38% 0.51mg	8mg per day for Men 19-50 years
Magnesium	5.06% 21.3mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	9.55% 0.22mg	1.23% 0.028mg	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	2.23% 15.6mg	700mg per day for Men 19-50 years
Potassium	12.5% 424mg	6.75% 230mg	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	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	3.48% 0.38mg	0.77% 0.085mg	11mg per day for Men 19-50 years
Water	3.53% 131g	3.35% 124g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Canned White Grapefruit Juice sweetened per 5 oz

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

Lets compare vitamin content per 5 ounces of Cauliflower vs Canned White Grapefruit Juice sweetened:

• 5 ounces of Cauliflower have 1.3 times more Vitamin B1, 2.6 times more Vitamin B2, 1.6 times more Vitamin B3, 5.1 times more Vitamin B5, 9.2 times more Vitamin B6, 5.7 times more Vitamin B9, 1.8 times more Vitamin C and more Vitamin K than Canned White Grapefruit Juice sweetened.
• 5 ounces of Canned White Grapefruit Juice sweetened have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin K
• Both Raw Cauliflower as well as Canned White Grapefruit Juice sweetened have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Cauliflower vs Canned White Grapefruit Juice sweetened:

• 5 ounces of Cauliflower have 2.8 times more Calcium, 1.5 times more Magnesium, 7.8 times more Manganese, 4 times more Phosphorus, 1.8 times more Potassium, 15 times more Sodium and 4.5 times more Zinc than Canned White Grapefruit Juice sweetened.
• Both Cauliflower and Canned White Grapefruit Juice sweetened contain similar levels of Copper, Iron and Water per five ounces.
• 5 ounces of Canned White Grapefruit Juice sweetened lack sufficient amounts of Calcium, Manganese, Phosphorus and Zinc
• Both Raw Cauliflower as well as Canned White Grapefruit Juice sweetened lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cauliflower have 20 times more Fiber and 3.3 times more Protein than Canned White Grapefruit Juice sweetened.
• While 5 oz of Canned White Grapefruit Juice sweetened contain 2.2 times more Carbohydrate and 5.8 times more Sugars than Raw Cauliflower.
• 5 ounces of Canned White Grapefruit Juice sweetened provide inadequate amounts of Fiber and Protein
• Both Raw Cauliflower as well as Canned White Grapefruit Juice sweetened provide inadequate amounts of Energy, Omega 3 and Omega 6 in five ounces.