Comparing Nutrients in 7 ounces Boiled Cauliflower VS Assorted Flavors Calorie-free Powerade Zero Ion4

Macros Ratio

	Protein	Fat	Carbs
Boiled Cauliflower	26%	15%	59%
Assorted Flavors Calorie-free Powerade Zero Ion4	0%	0%	0%

Macro Nutrients

	Boiled Cauliflower	Assorted Flavors Calorie-free Powerade Zero Ion4	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	0% 0kcal	2900kcal per day for Men 19-50 years
Fat	0.92% 0.89g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0% 0g	32g per day for Men 19-50 years
Omega 3	20.7% 0.33g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.58% 0.099g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.27% 8.16g	0% 0g	130g per day for Men 19-50 years
Sugars	5.7% 4.13g	0% 0g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	12% 4.56g	0% 0g	38g per day for Men 19-50 years
Protein	6.52% 3.65g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Boiled Cauliflower	Assorted Flavors Calorie-free Powerade Zero Ion4	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.95% 0.083mg	1.8% 0.022mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.94% 0.1mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.81mg	10.5% 1.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.4% 0.34mg	8.55% 0.11mg	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	22% 87.3μg	0% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	14% 0.34μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	98% 88mg	5.5% 4.96mg	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	0.93% 0.14mg	7.54% 1.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23% 27.4μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cauliflower	Assorted Flavors Calorie-free Powerade Zero Ion4	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	0.4% 3.97mg	1000mg per day for Men 19-50 years
Copper	3.97% 0.036mg	1.32% 0.012mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	7.94% 0.64mg	1.24% 0.099mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	0.47% 2mg	420mg per day for Men 19-50 years
Manganese	11.4% 0.26mg	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	9.07% 63.5mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	0.58% 20mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	2% 29.8mg	5.56% 83.3mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	0.18% 0.02mg	11mg per day for Men 19-50 years
Water	5% 185g	5.36% 198g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Cauliflower VS Assorted Flavors Calorie-free Powerade Zero Ion4 per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Cauliflower versus 7 oz of Assorted Flavors Calorie-free Powerade Zero Ion4 to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Cauliflower vs Assorted Flavors Calorie-free Powerade Zero Ion4:

• 7 ounces of Boiled Cauliflower have 3.8 times more Vitamin B1, more Vitamin B2, 3.1 times more Vitamin B6, more Vitamin B9, 17.7 times more Vitamin C and 69 times more Vitamin K than Assorted Flavors Calorie-free Powerade Zero Ion4.
• While 7 oz of Assorted Flavors Calorie-free Powerade Zero Ion4 contain 2.1 times more Vitamin B3, more Vitamin B12 and 8.1 times more Vitamin E than Boiled and Drained Cauliflower.
• 7 ounces of Boiled Cauliflower have insufficient amounts of Vitamin B12 and Vitamin E
• 7 ounces of Assorted Flavors Calorie-free Powerade Zero Ion4 have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B9 and Vitamin K
• Both Boiled and Drained Cauliflower as well as Assorted Flavors Calorie-free Powerade Zero Ion4 have insufficient amounts of Vitamin A and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Cauliflower vs Assorted Flavors Calorie-free Powerade Zero Ion4:

• 7 ounces of Boiled Cauliflower have 6.4 times more Iron, 9 times more Magnesium, more Phosphorus and 14.2 times more Potassium than Assorted Flavors Calorie-free Powerade Zero Ion4.
• While 7 oz of Assorted Flavors Calorie-free Powerade Zero Ion4 contain 2.8 times more Sodium than Boiled and Drained Cauliflower.
• Both Boiled Cauliflower and Assorted Flavors Calorie-free Powerade Zero Ion4 contain similar levels of Water per seven ounces.
• 7 ounces of Assorted Flavors Calorie-free Powerade Zero Ion4 lack sufficient amounts of Iron, Magnesium, Phosphorus and Potassium
• Both Boiled and Drained Cauliflower as well as Assorted Flavors Calorie-free Powerade Zero Ion4 lack sufficient amounts of Calcium, Copper, Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Cauliflower have more Omega 3, more Carbohydrate, more Sugars, more Fiber and more Protein than Assorted Flavors Calorie-free Powerade Zero Ion4.
• 7 ounces of Assorted Flavors Calorie-free Powerade Zero Ion4 provide inadequate amounts of Omega 3, Carbohydrate, Fiber and Protein
• Both Boiled and Drained Cauliflower as well as Assorted Flavors Calorie-free Powerade Zero Ion4 provide inadequate amounts of Energy and Omega 6 in seven ounces.