Comparing Nutrients in 7 ounces Cauliflower VS Fresh Orange juice

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	Cauliflower	Fresh Orange juice	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	3.08% 89.3kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	0.15% 0.048g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	1.36% 0.022g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	0.34% 0.058g	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	16% 20.6g	130g per day for Men 19-50 years
Sugars	5.23% 3.8g	23% 16.7g	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	5.8% 4.2g	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	% 3.6g	g per day for Men 19-50 years
Sucrose	% 0g	% 8.2g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	1.04% 0.4g	38g per day for Men 19-50 years
Protein	6.8% 3.8g	2.5% 1.4g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.5% 1.32mg	7.54% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.37mg	6.1% 0.079mg	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	15% 59.5μg	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	110% 99mg	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	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.6% 30.8μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Fresh Orange 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	9.7% 0.087mg	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	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	1.2% 0.028mg	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	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	17.5% 593mg	11.7% 397mg	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	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	4.87% 0.54mg	0.9% 0.099mg	11mg per day for Men 19-50 years
Water	4.94% 183g	4.74% 175g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Fresh Orange juice per 7 oz

Compare the macro and micronutrient content in 7 oz of Cauliflower versus 7 oz of Fresh Orange juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cauliflower vs Fresh Orange juice:

• 7 ounces of Cauliflower have 2 times more Vitamin B2, 1.3 times more Vitamin B3, 3.5 times more Vitamin B5, 4.6 times more Vitamin B6, 1.9 times more Vitamin B9 and 155 times more Vitamin K than Fresh Orange juice.
• While 7 oz of Raw Orange juice contain 1.8 times more Vitamin B1 than Raw Cauliflower.
• Both Cauliflower and Fresh Orange juice provide similar amounts of Vitamin C per seven ounces.
• 7 ounces of Fresh Orange juice have insufficient amounts of Vitamin K
• Both Raw Cauliflower as well as Raw Orange 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 Fresh Orange juice:

• 7 ounces of Cauliflower have 2 times more Calcium, 2.1 times more Iron, 1.4 times more Magnesium, 11.1 times more Manganese, 2.6 times more Phosphorus, 1.5 times more Potassium, 30 times more Sodium and 5.4 times more Zinc than Fresh Orange juice.
• Both Cauliflower and Fresh Orange juice contain similar levels of Copper and Water per seven ounces.
• 7 ounces of Fresh Orange juice lack sufficient amounts of Calcium, Manganese and Zinc
• Both Raw Cauliflower as well as Raw Orange juice lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cauliflower have 10 times more Fiber and 2.7 times more Protein than Fresh Orange juice.
• While 7 oz of Raw Orange juice contain 2.1 times more Carbohydrate, 4.4 times more Sugars and 2.2 times more Fructose than Raw Cauliflower.
• 7 ounces of Fresh Orange juice provide inadequate amounts of Fiber and Protein
• Both Raw Cauliflower as well as Raw Orange juice provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.