Comparing Nutrients in 7 ounces Boiled Cauliflower VS Canned Cranberry-orange Relish

Macros Ratio

	Protein	Fat	Carbs
Boiled Cauliflower	26%	15%	59%
Canned Cranberry-orange Relish	1%	0%	99%

Macro Nutrients

	Boiled Cauliflower	Canned Cranberry-orange Relish	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	12% 353kcal	2900kcal per day for Men 19-50 years
Fat	0.92% 0.89g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.074% 0.024g	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	70.5% 92g	130g per day for Men 19-50 years
Sugars	5.7% 4.13g	NA	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	1.06% 0.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Cauliflower	Canned Cranberry-orange Relish	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.95% 0.083mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.94% 0.1mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.81mg	1.24% 0.2mg	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	NA	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	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	98% 88mg	39.7% 35.7mg	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	Canned Cranberry-orange Relish	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	3.97% 0.036mg	8.8% 0.079mg	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	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	1.9% 7.94mg	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	2.27% 16mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	2.2% 75.4mg	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	4.23% 63.5mg	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	2.85% 106g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Cauliflower VS Canned Cranberry-orange Relish per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Cauliflower versus 7 oz of Canned Cranberry-orange Relish to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Cauliflower vs Canned Cranberry-orange Relish:

• 7 ounces of Boiled Cauliflower have 1.4 times more Vitamin B1, 2.6 times more Vitamin B2, 4.1 times more Vitamin B3 and 2.5 times more Vitamin C than Canned Cranberry-orange Relish.
• 7 ounces of Canned Cranberry-orange Relish have insufficient amounts of Vitamin B2 and Vitamin B3
• Both Boiled and Drained Cauliflower as well as Canned Cranberry-orange Relish have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Boiled Cauliflower vs Canned Cranberry-orange Relish:

• 7 ounces of Boiled Cauliflower have 1.6 times more Iron, 2.3 times more Magnesium, 4 times more Phosphorus, 3.7 times more Potassium and 1.7 times more Water than Canned Cranberry-orange Relish.
• While 7 oz of Canned Cranberry-orange Relish contain 2.2 times more Copper and 2.1 times more Sodium than Boiled and Drained Cauliflower.
• 7 ounces of Boiled Cauliflower lack sufficient amounts of Copper
• 7 ounces of Canned Cranberry-orange Relish lack sufficient amounts of Magnesium, Phosphorus and Potassium
• Both Boiled and Drained Cauliflower as well as Canned Cranberry-orange Relish lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Cauliflower have more Fiber and 6.1 times more Protein than Canned Cranberry-orange Relish.
• While 7 oz of Canned Cranberry-orange Relish contain 7.7 times more Energy and 11.2 times more Carbohydrate than Boiled and Drained Cauliflower.
• 7 ounces of Boiled Cauliflower provide inadequate amounts of Energy
• 7 ounces of Canned Cranberry-orange Relish provide inadequate amounts of Fiber and Protein