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

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Assorted Flavors Calorie-free Powerade Zero Ion4	0%	0%	0%

Macro Nutrients

	Cauliflower	Assorted Flavors Calorie-free Powerade Zero Ion4	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	0% 0kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	0% 0g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	0% 0g	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	0% 0g	130g per day for Men 19-50 years
Sugars	5.23% 3.8g	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	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% 0g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Assorted Flavors Calorie-free Powerade Zero Ion4	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	1.8% 0.022mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	10.5% 1.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.5% 1.32mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.37mg	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	28.3% 113μg	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	106% 96mg	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	1.06% 0.16mg	7.54% 1.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.6% 30.8μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Assorted Flavors Calorie-free Powerade Zero Ion4	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	0.4% 3.97mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	1.32% 0.012mg	0.9mg per day for Men 19-50 years
Fluoride	0.05% 2μg	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	10.4% 0.83mg	1.24% 0.099mg	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	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	12.5% 87.3mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	17.5% 593mg	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	3.97% 59.5mg	5.56% 83.3mg	1500mg per day for Men 19-50 years
Zinc	4.87% 0.54mg	0.18% 0.02mg	11mg per day for Men 19-50 years
Water	4.94% 183g	5.36% 198g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of 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 Cauliflower vs Assorted Flavors Calorie-free Powerade Zero Ion4:

• 7 ounces of Cauliflower have 4.5 times more Vitamin B1, more Vitamin B2, 3.3 times more Vitamin B6, more Vitamin B9, 19.3 times more Vitamin C and 77.5 times more Vitamin K than Assorted Flavors Calorie-free Powerade Zero Ion4.
• While 7 oz of Assorted Flavors Calorie-free Powerade Zero Ion4 contain 1.7 times more Vitamin B3, more Vitamin B12 and 7.1 times more Vitamin E than Raw Cauliflower.
• 7 ounces of 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 Raw 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 Cauliflower vs Assorted Flavors Calorie-free Powerade Zero Ion4:

• 7 ounces of Cauliflower have 11 times more Calcium, 6.5 times more Copper, 8.4 times more Iron, 15 times more Magnesium, more Phosphorus, 29.9 times more Potassium and 27 times more Zinc than Assorted Flavors Calorie-free Powerade Zero Ion4.
• While 7 oz of Assorted Flavors Calorie-free Powerade Zero Ion4 contain 1.4 times more Sodium than Raw Cauliflower.
• Both 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 Calcium, Copper, Iron, Magnesium, Phosphorus, Potassium and Zinc
• Both Raw Cauliflower as well as Assorted Flavors Calorie-free Powerade Zero Ion4 lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

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