Comparing Nutrients in 7 ounces Cran Grape OCEAN SPRAY VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Cran Grape OCEAN SPRAY	2%	0%	98%
Cauliflower	26%	8%	66%

Macro Nutrients

	Cran Grape OCEAN SPRAY	Cauliflower	Recommended Dietary Allowance
Energy	3.7% 107kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.006% 0.002g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	0.19% 0.032g	17g per day for Men 19-50 years
Cholesterol	0.68% 2mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	7.6% 9.86g	130g per day for Men 19-50 years
Sugars	34.5% 25g	5.23% 3.8g	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	10.4% 7.54g	2.66% 1.92g	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	% 7.14g	% 1.87g	g per day for Men 19-50 years
Sucrose	% 10.3g	% 0g	g per day for Men 19-50 years
Fiber	3.13% 1.2g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	0.74% 0.42g	6.8% 3.8g	56g per day for Men 19-50 years

Vitamins

	Cran Grape OCEAN SPRAY	Cauliflower	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.32% 0.052mg	6.3% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	26.5% 1.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	28% 0.37mg	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	2% 7.94μg	28.3% 113μg	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	62% 55.8mg	106% 96mg	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	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	25.6% 30.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cran Grape OCEAN SPRAY	Cauliflower	Recommended Dietary Allowance
Calcium	0.6% 5.95mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	2% 0.018mg	8.6% 0.077mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.05% 2μg	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	0.99% 0.079mg	10.4% 0.83mg	8mg per day for Men 19-50 years
Magnesium	0.47% 2mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	2.93% 0.067mg	13.4% 0.31mg	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	0.57% 3.97mg	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	0.64% 22mg	17.5% 593mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	2.5% 37.7mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	0.54% 0.06mg	4.87% 0.54mg	11mg per day for Men 19-50 years
Water	4.64% 172g	4.94% 183g	3700g per day for Men 19-50 years

Nutrient Comparison: Cran Grape OCEAN SPRAY VS Cauliflower per 7 oz

Compare the macro and micronutrient content in 7 oz of Cran Grape OCEAN SPRAY versus 7 oz of Cauliflower to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cran Grape OCEAN SPRAY vs Cauliflower:

• 7 oz of Raw Cauliflower contain more Vitamin B1, more Vitamin B2, 19.5 times more Vitamin B3, more Vitamin B6, 14.3 times more Vitamin B9, 1.7 times more Vitamin C and 155 times more Vitamin K than Cran Grape OCEAN SPRAY.
• 7 ounces of Cran Grape OCEAN SPRAY have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin K
• Both Cran Grape OCEAN SPRAY as well as Raw Cauliflower have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Cran Grape OCEAN SPRAY vs Cauliflower:

• 7 oz of Raw Cauliflower contain 7.3 times more Calcium, 4.3 times more Copper, 10.5 times more Iron, 15 times more Magnesium, 4.6 times more Manganese, 22 times more Phosphorus, 27.2 times more Potassium, 1.6 times more Sodium and 9 times more Zinc than Cran Grape OCEAN SPRAY.
• Both Cran Grape OCEAN SPRAY and Cauliflower contain similar levels of Water per seven ounces.
• 7 ounces of Cran Grape OCEAN SPRAY lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc
• Both Cran Grape OCEAN SPRAY as well as Raw Cauliflower lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cran Grape OCEAN SPRAY have 2.6 times more Carbohydrate, 6.6 times more Sugars and 3.9 times more Fructose than Cauliflower.
• While 7 oz of Raw Cauliflower contain 3.3 times more Fiber and 9.1 times more Protein than Cran Grape OCEAN SPRAY.
• 7 ounces of Cran Grape OCEAN SPRAY provide inadequate amounts of Fiber and Protein
• Both Cran Grape OCEAN SPRAY as well as Raw Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.