Comparing Nutrients in 7 ounces Cauliflower VS Jams, preserves, marmalades, sweetened with fruit juice

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Jams, preserves, marmalades, sweetened with fruit juice	0%	0%	100%

Macro Nutrients

	Cauliflower	Jams, preserves, marmalades, sweetened with fruit juice	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	14.5% 421kcal	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	80.8% 105g	130g per day for Men 19-50 years
Sugars	5.23% 3.8g	115% 83.3g	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	4.7% 1.8g	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	Jams, preserves, marmalades, sweetened with fruit juice	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	4.63% 0.056mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	3.36% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.5% 1.32mg	2.02% 0.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.37mg	1.83% 0.024mg	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	3.47% 14μg	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	40% 36mg	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	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.6% 30.8μg	1.65% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Jams, preserves, marmalades, sweetened with fruit juice	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	6.84% 0.062mg	0.9mg per day for Men 19-50 years
Fluoride	0.05% 2μg	0.055% 2.2μg	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	8.43% 0.67mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	13.6% 0.31mg	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	1.7% 12mg	700mg per day for Men 19-50 years
Potassium	17.5% 593mg	3.8% 129mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	3.97% 59.5mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	4.87% 0.54mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	4.94% 183g	2.5% 93g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Jams, preserves, marmalades, sweetened with fruit juice per 7 oz

Compare the macro and micronutrient content in 7 oz of Cauliflower versus 7 oz of Jams, preserves, marmalades, sweetened with fruit juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cauliflower vs Jams, preserves, marmalades, sweetened with fruit juice:

• 7 ounces of Cauliflower have 1.8 times more Vitamin B1, 2.7 times more Vitamin B2, 2.5 times more Vitamin B3, 13.1 times more Vitamin B5, 15.3 times more Vitamin B6, 8.1 times more Vitamin B9, 2.7 times more Vitamin C and 15.5 times more Vitamin K than Jams, preserves, marmalades, sweetened with fruit juice.
• 7 ounces of Jams, preserves, marmalades, sweetened with fruit juice have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin K
• Both Raw Cauliflower as well as Jams, preserves, marmalades, sweetened with fruit juice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Cauliflower vs Jams, preserves, marmalades, sweetened with fruit juice:

• 7 ounces of Cauliflower have 2 times more Calcium, 1.3 times more Copper, 1.2 times more Iron, 3 times more Magnesium, 7.3 times more Phosphorus, 4.6 times more Potassium, more Sodium, 1.4 times more Zinc and 2 times more Water than Jams, preserves, marmalades, sweetened with fruit juice.
• Both Cauliflower and Jams, preserves, marmalades, sweetened with fruit juice contain similar levels of Manganese per seven ounces.
• 7 ounces of Jams, preserves, marmalades, sweetened with fruit juice lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium and Zinc
• Both Raw Cauliflower as well as Jams, preserves, marmalades, sweetened with fruit juice lack sufficient amounts of Fluoride and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cauliflower have 2.2 times more Fiber and more Protein than Jams, preserves, marmalades, sweetened with fruit juice.
• While 7 oz of Jams, preserves, marmalades, sweetened with fruit juice contain 8.5 times more Energy, 10.6 times more Carbohydrate and 22 times more Sugars than Raw Cauliflower.
• 7 ounces of Cauliflower provide inadequate amounts of Energy
• 7 ounces of Jams, preserves, marmalades, sweetened with fruit juice provide inadequate amounts of Protein
• Both Raw Cauliflower as well as Jams, preserves, marmalades, sweetened with fruit juice provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.