Comparing Nutrients in 5 ounces Cauliflower VS Passion-fruit Juice, Purple

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Passion-fruit Juice, Purple	3%	1%	96%

Macro Nutrients

	Cauliflower	Passion-fruit Juice, Purple	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	2.5% 72.3kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.073% 0.071g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.18g	0.018% 0.006g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.13% 0.023g	0.24% 0.041g	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	15% 19.3g	130g per day for Men 19-50 years
Sugars	3.73% 2.7g	26% 19g	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	0.75% 0.28g	38g per day for Men 19-50 years
Protein	4.86% 2.72g	0.99% 0.55g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Passion-fruit Juice, Purple	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.67% 51μg	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	14.3% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.5% 0.72mg	13% 2.07mg	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	5.45% 0.071mg	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	2.5% 9.92μg	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	47% 42.2mg	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	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.3% 22μg	0.47% 0.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Passion-fruit Juice, Purple	Recommended Dietary Allowance
Calcium	3.1% 31mg	0.57% 5.67mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	8.35% 0.075mg	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	4.25% 0.34mg	8mg per day for Men 19-50 years
Magnesium	5.06% 21.3mg	5.74% 24mg	420mg per day for Men 19-50 years
Manganese	9.55% 0.22mg	NA	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	2.63% 18.4mg	700mg per day for Men 19-50 years
Potassium	12.5% 424mg	11.6% 394mg	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	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	3.48% 0.38mg	0.64% 0.071mg	11mg per day for Men 19-50 years
Water	3.53% 131g	3.3% 121g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Passion-fruit Juice, Purple per 5 oz

Compare the macro and micronutrient content in 5 oz of Cauliflower versus 5 oz of Passion-fruit Juice, Purple to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cauliflower vs Passion-fruit Juice, Purple:

• 5 ounces of Cauliflower have more Vitamin B1, 3.7 times more Vitamin B6, 8.1 times more Vitamin B9, 1.6 times more Vitamin C and 38.8 times more Vitamin K than Passion-fruit Juice, Purple.
• While 5 oz of Raw Passion-fruit Juice, Purple contain more Vitamin A, 2.2 times more Vitamin B2 and 2.9 times more Vitamin B3 than Raw Cauliflower.
• 5 ounces of Cauliflower have insufficient amounts of Vitamin A
• 5 ounces of Passion-fruit Juice, Purple have insufficient amounts of Vitamin B1, Vitamin B9 and Vitamin K
• Both Raw Cauliflower as well as Raw Passion-fruit Juice, Purple have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Cauliflower vs Passion-fruit Juice, Purple:

• 5 ounces of Cauliflower have 5.5 times more Calcium, 1.8 times more Iron, 3.4 times more Phosphorus, 5 times more Sodium and 5.4 times more Zinc than Passion-fruit Juice, Purple.
• While 5 oz of Raw Passion-fruit Juice, Purple contain 1.4 times more Copper than Raw Cauliflower.
• Both Cauliflower and Passion-fruit Juice, Purple contain similar levels of Magnesium, Potassium and Water per five ounces.
• 5 ounces of Passion-fruit Juice, Purple lack sufficient amounts of Calcium, Phosphorus and Zinc
• Both Raw Cauliflower as well as Raw Passion-fruit Juice, Purple lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cauliflower have 10 times more Fiber and 4.9 times more Protein than Passion-fruit Juice, Purple.
• While 5 oz of Raw Passion-fruit Juice, Purple contain 2.7 times more Carbohydrate and 7 times more Sugars than Raw Cauliflower.
• 5 ounces of Passion-fruit Juice, Purple provide inadequate amounts of Fiber and Protein
• Both Raw Cauliflower as well as Raw Passion-fruit Juice, Purple provide inadequate amounts of Energy, Omega 3 and Omega 6 in five ounces.