Comparing Nutrients in 5 ounces Grape juice, canned or bottled, unsweetened, with added ascorbic acid VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Grape juice, canned or bottled, unsweetened, with added ascorbic acid	2%	2%	96%
Cauliflower	26%	8%	66%

Macro Nutrients

	Grape juice, canned or bottled, unsweetened, with added ascorbic acid	Cauliflower	Recommended Dietary Allowance
Energy	2.93% 85kcal	1.22% 35.4kcal	2900kcal per day for Men 19-50 years
Fat	0.19% 0.18g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	0.58% 0.18g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.024g	0.13% 0.023g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	5.4% 7.04g	130g per day for Men 19-50 years
Sugars	27.8% 20g	3.73% 2.7g	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	14.4% 10.4g	1.9% 1.37g	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	% 9.65g	% 1.33g	g per day for Men 19-50 years
Sucrose	% 0.057g	% 0g	g per day for Men 19-50 years
Fiber	0.75% 0.28g	7.46% 2.83g	38g per day for Men 19-50 years
Protein	0.94% 0.52g	4.86% 2.72g	56g per day for Men 19-50 years

Vitamins

	Grape juice, canned or bottled, unsweetened, with added ascorbic acid	Cauliflower	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2% 0.024mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.64% 0.021mg	6.54% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.18% 0.19mg	4.5% 0.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.36% 0.068mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.5% 0.045mg	20% 0.26mg	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	0% 0μg	20% 80.8μg	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	39.4% 35.4mg	76% 68.3mg	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% 0mg	0.76% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.47% 0.57μg	18.3% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Grape juice, canned or bottled, unsweetened, with added ascorbic acid	Cauliflower	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	2.83% 0.026mg	6.14% 0.055mg	0.9mg per day for Men 19-50 years
Fluoride	4.9% 196μg	0.035% 1.4μg	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	4.43% 0.35mg	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	5.06% 21.3mg	420mg per day for Men 19-50 years
Manganese	14.7% 0.34mg	9.55% 0.22mg	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	2.83% 20mg	8.9% 62.4mg	700mg per day for Men 19-50 years
Potassium	4.34% 147mg	12.5% 424mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	2.83% 42.5mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	3.48% 0.38mg	11mg per day for Men 19-50 years
Water	3.24% 120g	3.53% 131g	3700g per day for Men 19-50 years

Nutrient Comparison: Grape juice, canned or bottled, unsweetened, with added ascorbic acid VS Cauliflower per 5 oz

Compare the macro and micronutrient content in 5 oz of Grape juice, canned or bottled, unsweetened, with added ascorbic acid versus 5 oz of Cauliflower to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Grape juice, canned or bottled, unsweetened, with added ascorbic acid vs Cauliflower:

• 5 oz of Raw Cauliflower contain 2.9 times more Vitamin B1, 4 times more Vitamin B2, 3.8 times more Vitamin B3, 13.9 times more Vitamin B5, 5.8 times more Vitamin B6, more Vitamin B9, 1.9 times more Vitamin C and 38.8 times more Vitamin K than Grape juice, canned or bottled, unsweetened, with added ascorbic acid.
• 5 ounces of Grape juice, canned or bottled, unsweetened, with added ascorbic acid have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin K
• Both Grape juice, canned or bottled, unsweetened, with added ascorbic acid as well as Raw Cauliflower have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Grape juice, canned or bottled, unsweetened, with added ascorbic acid vs Cauliflower:

• 5 ounces of Grape juice, canned or bottled, unsweetened, with added ascorbic acid have 138 times more Fluoride and 1.5 times more Manganese than Cauliflower.
• While 5 oz of Raw Cauliflower contain 2 times more Calcium, 2.2 times more Copper, 1.7 times more Iron, 1.5 times more Magnesium, 3.1 times more Phosphorus, 2.9 times more Potassium, 6 times more Sodium and 3.9 times more Zinc than Grape juice, canned or bottled, unsweetened, with added ascorbic acid.
• Both Grape juice, canned or bottled, unsweetened, with added ascorbic acid and Cauliflower contain similar levels of Water per five ounces.
• 5 ounces of Grape juice, canned or bottled, unsweetened, with added ascorbic acid lack sufficient amounts of Calcium, Copper and Zinc
• 5 ounces of Cauliflower lack sufficient amounts of Fluoride
• Both Grape juice, canned or bottled, unsweetened, with added ascorbic acid as well as Raw Cauliflower lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Grape juice, canned or bottled, unsweetened, with added ascorbic acid have 2.4 times more Energy, 3 times more Carbohydrate, 7.4 times more Sugars and 7.6 times more Fructose than Cauliflower.
• While 5 oz of Raw Cauliflower contain 10 times more Fiber and 5.2 times more Protein than Grape juice, canned or bottled, unsweetened, with added ascorbic acid.
• 5 ounces of Grape juice, canned or bottled, unsweetened, with added ascorbic acid provide inadequate amounts of Fiber and Protein
• 5 ounces of Cauliflower provide inadequate amounts of Energy
• Both Grape juice, canned or bottled, unsweetened, with added ascorbic acid as well as Raw Cauliflower provide inadequate amounts of Omega 3 and Omega 6 in five ounces.