Comparing Nutrients in 7 ounces Boiled Cauliflower VS Peach Mango V8 SPLASH Smoothies

Macros Ratio

	Protein	Fat	Carbs
Boiled Cauliflower	26%	15%	59%
Peach Mango V8 SPLASH Smoothies	14%	0%	86%

Macro Nutrients

	Boiled Cauliflower	Peach Mango V8 SPLASH Smoothies	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	2.53% 73.4kcal	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	NA	1.6g per day for Men 19-50 years
Omega 6	0.58% 0.099g	NA	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	12% 15.4g	130g per day for Men 19-50 years
Sugars	5.7% 4.13g	20% 14.6g	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	4.32% 2.42g	56g per day for Men 19-50 years

Vitamins

	Boiled Cauliflower	Peach Mango V8 SPLASH Smoothies	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.95% 0.083mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.94% 0.1mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.81mg	10% 1.6mg	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	12.5% 0.16mg	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	20% 0.48μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	98% 88mg	54% 48.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.93% 0.14mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23% 27.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cauliflower	Peach Mango V8 SPLASH Smoothies	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	3.97% 0.036mg	NA	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	3.72% 0.3mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	1.4% 47.6mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	NA	55μg per day for Men 19-50 years
Sodium	2% 29.8mg	3.84% 57.5mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	NA	11mg per day for Men 19-50 years
Water	5% 185g	4.86% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Cauliflower VS Peach Mango V8 SPLASH Smoothies per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Cauliflower versus 7 oz of Peach Mango V8 SPLASH Smoothies to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Cauliflower vs Peach Mango V8 SPLASH Smoothies:

• 7 ounces of Boiled Cauliflower have 2.1 times more Vitamin B6 and 1.8 times more Vitamin C than Peach Mango V8 SPLASH Smoothies.
• While 7 oz of Peach Mango V8 SPLASH Smoothies contain 2 times more Vitamin B3 and more Vitamin B12 than Boiled and Drained Cauliflower.
• 7 ounces of Boiled Cauliflower have insufficient amounts of Vitamin B12

Comparing minerals per 7 ounces for Boiled Cauliflower vs Peach Mango V8 SPLASH Smoothies:

• 7 ounces of Boiled Cauliflower have 2.1 times more Iron and 5.9 times more Potassium than Peach Mango V8 SPLASH Smoothies.
• While 7 oz of Peach Mango V8 SPLASH Smoothies contain 2.6 times more Calcium than Boiled and Drained Cauliflower.
• Both Boiled Cauliflower and Peach Mango V8 SPLASH Smoothies contain similar levels of Water per seven ounces.
• 7 ounces of Boiled Cauliflower lack sufficient amounts of Calcium
• 7 ounces of Peach Mango V8 SPLASH Smoothies lack sufficient amounts of Iron and Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Cauliflower have more Fiber and 1.5 times more Protein than Peach Mango V8 SPLASH Smoothies.
• While 7 oz of Peach Mango V8 SPLASH Smoothies contain 1.9 times more Carbohydrate and 3.5 times more Sugars than Boiled and Drained Cauliflower.
• 7 ounces of Peach Mango V8 SPLASH Smoothies provide inadequate amounts of Fiber
• Both Boiled and Drained Cauliflower as well as Peach Mango V8 SPLASH Smoothies provide inadequate amounts of Energy in seven ounces.