Comparing Nutrients in 7 ounces Canned Orange Juice VS Boiled Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Boiled Cauliflower	26%	15%	59%

Macro Nutrients

	Canned Orange Juice	Boiled Cauliflower	Recommended Dietary Allowance
Energy	3.2% 93kcal	1.57% 45.6kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.92% 0.89g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	20.7% 0.33g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	0.58% 0.099g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	6.27% 8.16g	130g per day for Men 19-50 years
Sugars	24% 17.4g	5.7% 4.13g	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	6.65% 4.82g	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	% 4.5g	NA	g per day for Men 19-50 years
Sucrose	% 8.06g	NA	g per day for Men 19-50 years
Fiber	1.57% 0.6g	12% 4.56g	38g per day for Men 19-50 years
Protein	2.4% 1.35g	6.52% 3.65g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Boiled Cauliflower	Recommended Dietary Allowance
Vitamin A	2% 18μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.45% 0.077mg	6.95% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.2% 0.042mg	7.94% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	5.1% 0.81mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.14% 0.36mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.73% 0.062mg	26.4% 0.34mg	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	12% 47.6μg	22% 87.3μg	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	66.4% 59.7mg	98% 88mg	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	2.65% 0.4mg	0.93% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	23% 27.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Boiled Cauliflower	Recommended Dietary Allowance
Calcium	2% 20mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	4.85% 0.044mg	3.97% 0.036mg	0.9mg per day for Men 19-50 years
Fluoride	1.55% 62μg	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	2.5% 0.2mg	7.94% 0.64mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.042mg	11.4% 0.26mg	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	4.8% 33.7mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	10.7% 365mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	0.72% 0.079mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	4.7% 174g	5% 185g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Boiled Cauliflower per 7 oz

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

Lets compare vitamin content per 7 ounces of Canned Orange Juice vs Boiled Cauliflower:

• 7 oz of Boiled and Drained Cauliflower contain 2.5 times more Vitamin B2, 2 times more Vitamin B3, 2.8 times more Vitamin B5, 5.6 times more Vitamin B6, 1.8 times more Vitamin B9, 1.5 times more Vitamin C and 138 times more Vitamin K than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Boiled Cauliflower provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Canned Orange Juice have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin K
• Both Unsweetened Canned Orange Juice as well as Boiled and Drained Cauliflower have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Canned Orange Juice vs Boiled Cauliflower:

• 7 ounces of Canned Orange Juice have 1.2 times more Copper and 1.3 times more Potassium than Boiled Cauliflower.
• While 7 oz of Boiled and Drained Cauliflower contain 3.2 times more Iron, 6.3 times more Manganese and 1.9 times more Phosphorus than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Boiled Cauliflower contain similar levels of Magnesium and Water per seven ounces.
• 7 ounces of Canned Orange Juice lack sufficient amounts of Iron and Manganese
• 7 ounces of Boiled Cauliflower lack sufficient amounts of Copper
• Both Unsweetened Canned Orange Juice as well as Boiled and Drained Cauliflower lack sufficient amounts of Calcium, Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Orange Juice have 2.7 times more Carbohydrate and 4.2 times more Sugars than Boiled Cauliflower.
• While 7 oz of Boiled and Drained Cauliflower contain 23.9 times more Omega 3, 7.7 times more Fiber and 2.7 times more Protein than Unsweetened Canned Orange Juice.
• 7 ounces of Canned Orange Juice provide inadequate amounts of Omega 3, Fiber and Protein
• Both Unsweetened Canned Orange Juice as well as Boiled and Drained Cauliflower provide inadequate amounts of Energy and Omega 6 in seven ounces.