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

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Canned Cranberry-orange Relish	1%	0%	99%

Macro Nutrients

	Cauliflower	Canned Cranberry-orange Relish	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	12% 353kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	0.074% 0.024g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	NA	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	NA	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	70.5% 92g	130g per day for Men 19-50 years
Sugars	5.23% 3.8g	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	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	1.06% 0.6g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Canned Cranberry-orange Relish	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	1.24% 0.2mg	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	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	28.3% 113μg	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	106% 96mg	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	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	Canned Cranberry-orange Relish	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	8.8% 0.079mg	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	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	1.9% 7.94mg	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	2.27% 16mg	700mg per day for Men 19-50 years
Potassium	17.5% 593mg	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	3.97% 59.5mg	4.23% 63.5mg	1500mg per day for Men 19-50 years
Zinc	4.87% 0.54mg	NA	11mg per day for Men 19-50 years
Water	4.94% 183g	2.85% 106g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of 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 Cauliflower vs Canned Cranberry-orange Relish:

• 7 ounces of Cauliflower have 1.7 times more Vitamin B1, 3 times more Vitamin B2, 5.1 times more Vitamin B3 and 2.7 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 Raw 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 Cauliflower vs Canned Cranberry-orange Relish:

• 7 ounces of Cauliflower have 2 times more Calcium, 2.1 times more Iron, 3.8 times more Magnesium, 5.5 times more Phosphorus, 7.9 times more Potassium and 1.7 times more Water than Canned Cranberry-orange Relish.
• Both Cauliflower and Canned Cranberry-orange Relish contain similar levels of Copper per seven ounces.
• 7 ounces of Canned Cranberry-orange Relish lack sufficient amounts of Calcium, Magnesium, Phosphorus and Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cauliflower have more Fiber and 6.4 times more Protein than Canned Cranberry-orange Relish.
• While 7 oz of Canned Cranberry-orange Relish contain 7.1 times more Energy and 9.3 times more Carbohydrate than Raw Cauliflower.
• 7 ounces of Cauliflower provide inadequate amounts of Energy
• 7 ounces of Canned Cranberry-orange Relish provide inadequate amounts of Fiber and Protein