Comparing Nutrients in 7 ounces COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink VS Boiled Cauliflower

Macros Ratio

	Protein	Fat	Carbs
COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink	0%	1%	99%
Boiled Cauliflower	26%	15%	59%

Macro Nutrients

	COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink	Boiled Cauliflower	Recommended Dietary Allowance
Energy	2.2% 63.5kcal	1.57% 45.6kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.099g	0.92% 0.89g	97g per day for Men 19-50 years
Saturated Fat	0.05% 0.016g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	0% 0g	20.7% 0.33g	1.6g per day for Men 19-50 years
Omega 6	0.13% 0.022g	0.58% 0.099g	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	6.27% 8.16g	130g per day for Men 19-50 years
Sugars	16.7% 12g	5.7% 4.13g	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	8.8% 6.4g	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	% 4.37g	NA	g per day for Men 19-50 years
Sucrose	% 0.4g	NA	g per day for Men 19-50 years
Fiber	0% 0g	12% 4.56g	38g per day for Men 19-50 years
Protein	0% 0g	6.52% 3.65g	56g per day for Men 19-50 years

Vitamins

	COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink	Boiled Cauliflower	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.8% 0.022mg	6.95% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	7.94% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.4% 3.1mg	5.1% 0.81mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	26.4% 0.34mg	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	22% 87.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	75.2% 1.8μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	98% 88mg	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	0.93% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	23% 27.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink	Boiled Cauliflower	Recommended Dietary Allowance
Calcium	0.2% 2mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	3.97% 0.036mg	0.9mg per day for Men 19-50 years
Fluoride	3.08% 123μg	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	2.23% 0.18mg	7.94% 0.64mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	11.4% 0.26mg	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	0.28% 2mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	1.05% 35.7mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	5.56% 83.3mg	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	0.18% 0.02mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	4.93% 182g	5% 185g	3700g per day for Men 19-50 years

Nutrient Comparison: COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink VS Boiled Cauliflower per 7 oz

Compare the macro and micronutrient content in 7 oz of COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink versus 7 oz of Boiled Cauliflower to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink vs Boiled Cauliflower:

• 7 ounces of COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink have 3.8 times more Vitamin B3 and more Vitamin B12 than Boiled Cauliflower.
• While 7 oz of Boiled and Drained Cauliflower contain 3.8 times more Vitamin B1, more Vitamin B2, more Vitamin B5, more Vitamin B9, more Vitamin C and more Vitamin K than COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink.
• Both COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink and Boiled Cauliflower provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B9, Vitamin C and Vitamin K
• 7 ounces of Boiled Cauliflower have insufficient amounts of Vitamin B12
• Both COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink as well as Boiled and Drained Cauliflower have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink vs Boiled Cauliflower:

• 7 ounces of COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink have 2.8 times more Sodium than Boiled Cauliflower.
• While 7 oz of Boiled and Drained Cauliflower contain 3.6 times more Iron, more Magnesium, more Manganese, 32 times more Phosphorus and 7.9 times more Potassium than COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink.
• Both COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink and Boiled Cauliflower contain similar levels of Water per seven ounces.
• 7 ounces of COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink lack sufficient amounts of Iron, Magnesium, Manganese, Phosphorus and Potassium
• Both COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink as well as Boiled and Drained Cauliflower lack sufficient amounts of Calcium, Copper, Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink have 1.9 times more Carbohydrate and 2.9 times more Sugars than Boiled Cauliflower.
• While 7 oz of Boiled and Drained Cauliflower contain more Omega 3, more Fiber and more Protein than COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink.
• 7 ounces of COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink provide inadequate amounts of Omega 3, Fiber and Protein
• Both COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink as well as Boiled and Drained Cauliflower provide inadequate amounts of Energy and Omega 6 in seven ounces.