Comparing Nutrients in 7 ounces Cauliflower VS Canned Cranberry Sauce sweetened

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Canned Cranberry Sauce sweetened	2%	1%	97%

Macro Nutrients

	Cauliflower	Canned Cranberry Sauce sweetened	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	11% 316kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	0.043% 0.014g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	0.22% 0.038g	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	61.7% 80g	130g per day for Men 19-50 years
Sugars	5.23% 3.8g	87% 63g	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	26.7% 19.3g	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	% 34.5g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.2g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	5.74% 2.2g	38g per day for Men 19-50 years
Protein	6.8% 3.8g	3.2% 1.8g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Canned Cranberry Sauce sweetened	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	3.2% 0.042mg	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	2.14% 0.028mg	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	0.5% 2μg	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	2.2% 2mg	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	12.3% 1.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.6% 30.8μg	2.3% 2.78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Canned Cranberry Sauce sweetened	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	5.73% 0.052mg	0.9mg per day for Men 19-50 years
Fluoride	0.05% 2μg	0.094% 3.77μg	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	10% 0.81mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	0.94% 3.97mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	6.3% 0.14mg	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	1.13% 7.94mg	700mg per day for Men 19-50 years
Potassium	17.5% 593mg	1.63% 55.6mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	3.97% 59.5mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	4.87% 0.54mg	0.54% 0.06mg	11mg per day for Men 19-50 years
Water	4.94% 183g	3.13% 116g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Canned Cranberry Sauce sweetened per 7 oz

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

Lets compare vitamin content per 7 ounces of Cauliflower vs Canned Cranberry Sauce sweetened:

• 7 ounces of Cauliflower have 3.3 times more Vitamin B1, 2.9 times more Vitamin B2, 5.1 times more Vitamin B3, 13.1 times more Vitamin B6, 57 times more Vitamin B9, 48.2 times more Vitamin C and 11.1 times more Vitamin K than Canned Cranberry Sauce sweetened.
• While 7 oz of Canned Cranberry Sauce sweetened contain 11.6 times more Vitamin E than Raw Cauliflower.
• 7 ounces of Cauliflower have insufficient amounts of Vitamin E
• 7 ounces of Canned Cranberry Sauce sweetened have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K
• Both Raw Cauliflower as well as Canned Cranberry Sauce sweetened have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cauliflower vs Canned Cranberry Sauce sweetened:

• 7 ounces of Cauliflower have 7.3 times more Calcium, 1.5 times more Copper, 7.5 times more Magnesium, 2.1 times more Manganese, 11 times more Phosphorus, 10.7 times more Potassium, 6 times more Sodium, 9 times more Zinc and 1.6 times more Water than Canned Cranberry Sauce sweetened.
• Both Cauliflower and Canned Cranberry Sauce sweetened contain similar levels of Iron per seven ounces.
• 7 ounces of Canned Cranberry Sauce sweetened lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium and Zinc
• Both Raw Cauliflower as well as Canned Cranberry Sauce sweetened lack sufficient amounts of Fluoride and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cauliflower have 1.8 times more Fiber and 2.1 times more Protein than Canned Cranberry Sauce sweetened.
• While 7 oz of Canned Cranberry Sauce sweetened contain 6.4 times more Energy, 8.1 times more Carbohydrate, 16.6 times more Sugars and 10.1 times more Fructose than Raw Cauliflower.
• 7 ounces of Cauliflower provide inadequate amounts of Energy
• 7 ounces of Canned Cranberry Sauce sweetened provide inadequate amounts of Protein
• Both Raw Cauliflower as well as Canned Cranberry Sauce sweetened provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.