Comparing Nutrients in 7 ounces Cauliflower VS Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water	0%	3%	97%

Macro Nutrients

	Cauliflower	Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	0.61% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.6% 9.86g	18.6% 24.2g	130g per day for Men 19-50 years
Sugars	5.23% 3.8g	32.6% 23.6g	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	2.66% 1.92g	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	% 1.87g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	10.4% 3.97g	0% 0g	38g per day for Men 19-50 years
Protein	6.8% 3.8g	0.11% 0.06g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.5% 1.32mg	0.28% 0.014mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.37mg	0% 0mg	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	28.3% 113μg	4.47% 18μg	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	106% 96mg	153% 137mg	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	1.06% 0.16mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.6% 30.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	7.74% 77.4mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	3.97% 0.036mg	0.9mg per day for Men 19-50 years
Fluoride	0.05% 2μg	2.53% 101μg	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	10.4% 0.83mg	2% 0.16mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	0.47% 2mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	0.69% 0.016mg	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	12.5% 87.3mg	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	17.5% 593mg	7.24% 246mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	3.97% 59.5mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	4.87% 0.54mg	0.36% 0.04mg	11mg per day for Men 19-50 years
Water	4.94% 183g	4.68% 173g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water per 7 oz

Compare the macro and micronutrient content in 7 oz of Cauliflower versus 7 oz of Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cauliflower vs Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water:

• 7 ounces of Cauliflower have 1.6 times more Vitamin B2, more Vitamin B3, 95.3 times more Vitamin B5, more Vitamin B6 and 6.3 times more Vitamin B9 than Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water.
• While 7 oz of Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water contain 2.4 times more Vitamin B1 and 1.4 times more Vitamin C than Raw Cauliflower.
• 7 ounces of Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water have insufficient amounts of Vitamin B3, Vitamin B5 and Vitamin B6
• Both Raw Cauliflower as well as Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Cauliflower vs Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water:

• 7 ounces of Cauliflower have 2.2 times more Copper, 5.3 times more Iron, 15 times more Magnesium, 19.4 times more Manganese, 2 times more Phosphorus, 2.4 times more Potassium, 3 times more Sodium and 13.5 times more Zinc than Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water.
• While 7 oz of Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water contain 1.8 times more Calcium than Raw Cauliflower.
• Both Cauliflower and Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water contain similar levels of Water per seven ounces.
• 7 ounces of Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water lack sufficient amounts of Copper, Iron, Magnesium, Manganese and Zinc
• Both Raw Cauliflower as well as Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water lack sufficient amounts of Fluoride and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cauliflower have more Fiber and 64 times more Protein than Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water.
• While 7 oz of Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water contain 2.5 times more Carbohydrate and 6.2 times more Sugars than Raw Cauliflower.
• 7 ounces of Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water provide inadequate amounts of Fiber and Protein
• Both Raw Cauliflower as well as Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.