Comparing Nutrients in 5 ounces Canned Orange Juice VS Boiled Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Boiled Cauliflower	26%	15%	59%

Macro Nutrients

	Canned Orange Juice	Boiled Cauliflower	Recommended Dietary Allowance
Energy	2.3% 66.6kcal	1.12% 32.6kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.66% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	14.8% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.038g	0.42% 0.071g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.6g	4.5% 5.83g	130g per day for Men 19-50 years
Sugars	17% 12.4g	4.07% 2.95g	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	4.75% 3.44g	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	% 3.2g	NA	g per day for Men 19-50 years
Sucrose	% 5.75g	NA	g per day for Men 19-50 years
Fiber	1.1% 0.43g	8.58% 3.26g	38g per day for Men 19-50 years
Protein	1.72% 0.96g	4.66% 2.6g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Boiled Cauliflower	Recommended Dietary Allowance
Vitamin A	1.4% 12.8μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.6% 0.055mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	5.67% 0.074mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.8% 0.28mg	3.63% 0.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.26mg	14.4% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.4% 0.044mg	19% 0.25mg	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	8.5% 34μg	15.6% 62.4μg	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	47.4% 42.7mg	69.8% 62.8mg	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	1.9% 0.28mg	0.66% 0.099mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.12% 0.14μg	16.3% 19.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Boiled Cauliflower	Recommended Dietary Allowance
Calcium	1.4% 14mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	3.46% 0.031mg	2.83% 0.026mg	0.9mg per day for Men 19-50 years
Fluoride	1.1% 44.4μg	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	1.77% 0.14mg	5.67% 0.45mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	1.3% 0.03mg	8.14% 0.19mg	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	3.44% 24mg	6.48% 45.4mg	700mg per day for Men 19-50 years
Potassium	7.67% 261mg	5.92% 201mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	1.4% 21.3mg	1500mg per day for Men 19-50 years
Zinc	0.52% 0.057mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	3.36% 124g	3.56% 132g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Boiled Cauliflower per 5 oz

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

Lets compare vitamin content per 5 ounces of Canned Orange Juice vs Boiled Cauliflower:

• 5 oz of Boiled and Drained Cauliflower contain 2.5 times more Vitamin B2, 2 times more Vitamin B3, 2.8 times more Vitamin B5, 5.6 times more Vitamin B6, 1.8 times more Vitamin B9, 1.5 times more Vitamin C and 138 times more Vitamin K than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Boiled Cauliflower provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Canned Orange Juice have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin K
• Both Unsweetened Canned Orange Juice as well as Boiled and Drained Cauliflower have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Canned Orange Juice vs Boiled Cauliflower:

• 5 ounces of Canned Orange Juice have 1.2 times more Copper and 1.3 times more Potassium than Boiled Cauliflower.
• While 5 oz of Boiled and Drained Cauliflower contain 3.2 times more Iron, 6.3 times more Manganese and 1.9 times more Phosphorus than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Boiled Cauliflower contain similar levels of Magnesium and Water per five ounces.
• 5 ounces of Canned Orange Juice lack sufficient amounts of Iron and Manganese
• 5 ounces of Boiled Cauliflower lack sufficient amounts of Copper
• Both Unsweetened Canned Orange Juice as well as Boiled and Drained Cauliflower lack sufficient amounts of Calcium, Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Orange Juice have 2.7 times more Carbohydrate and 4.2 times more Sugars than Boiled Cauliflower.
• While 5 oz of Boiled and Drained Cauliflower contain 23.9 times more Omega 3, 7.7 times more Fiber and 2.7 times more Protein than Unsweetened Canned Orange Juice.
• 5 ounces of Canned Orange Juice provide inadequate amounts of Omega 3, Fiber and Protein
• Both Unsweetened Canned Orange Juice as well as Boiled and Drained Cauliflower provide inadequate amounts of Energy and Omega 6 in five ounces.