Comparing Nutrients in 7 ounces Fresh Orange juice VS Cooked Frozen Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Cooked Frozen Cauliflower	27%	8%	65%

Macro Nutrients

	Fresh Orange juice	Cooked Frozen Cauliflower	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	1.3% 37.7kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	0.28% 0.048g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	5.72% 7.44g	130g per day for Men 19-50 years
Sugars	23% 16.7g	2.87% 2.1g	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	5.8% 4.2g	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	% 3.6g	NA	g per day for Men 19-50 years
Sucrose	% 8.2g	NA	g per day for Men 19-50 years
Fiber	1.04% 0.4g	14% 5.36g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	5.7% 3.2g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Cooked Frozen Cauliflower	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	6.1% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	8.1% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	3.84% 0.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.54% 0.38mg	3.9% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	13.4% 0.17mg	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	15% 59.5μg	20.3% 81.4μg	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	110% 99mg	69% 62mg	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	0.53% 0.079mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	19.7% 23.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Cooked Frozen Cauliflower	Recommended Dietary Allowance
Calcium	2.2% 22mg	3.37% 33.7mg	1000mg per day for Men 19-50 years
Copper	9.7% 0.087mg	5.3% 0.048mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	4.96% 0.4mg	10% 0.81mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	1.2% 0.028mg	13% 0.3mg	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	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	11.7% 397mg	8.1% 276mg	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	0.13% 2mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	2.35% 0.26mg	11mg per day for Men 19-50 years
Water	4.74% 175g	5.04% 187g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Cooked Frozen Cauliflower per 7 oz

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

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

• 7 ounces of Fresh Orange juice have 2.4 times more Vitamin B1, 1.3 times more Vitamin B3, 1.9 times more Vitamin B5 and 1.6 times more Vitamin C than Cooked Frozen Cauliflower.
• While 7 oz of Boiled and Drained Frozen Cauliflower contain 1.8 times more Vitamin B2, 2.2 times more Vitamin B6, 1.4 times more Vitamin B9 and 119 times more Vitamin K than Raw Orange juice.
• 7 ounces of Fresh Orange juice have insufficient amounts of Vitamin K
• 7 ounces of Cooked Frozen Cauliflower have insufficient amounts of Vitamin B3 and Vitamin B5
• Both Raw Orange juice as well as Boiled and Drained Frozen Cauliflower have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Fresh Orange juice vs Cooked Frozen Cauliflower:

• 7 ounces of Fresh Orange juice have 1.8 times more Copper, 1.2 times more Magnesium and 1.4 times more Potassium than Cooked Frozen Cauliflower.
• While 7 oz of Boiled and Drained Frozen Cauliflower contain 2.1 times more Iron, 10.7 times more Manganese and 1.4 times more Phosphorus than Raw Orange juice.
• Both Fresh Orange juice and Cooked Frozen Cauliflower contain similar levels of Water per seven ounces.
• 7 ounces of Fresh Orange juice lack sufficient amounts of Manganese
• Both Raw Orange juice as well as Boiled and Drained Frozen Cauliflower lack sufficient amounts of Calcium, Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Fresh Orange juice have 2.8 times more Carbohydrate and 8 times more Sugars than Cooked Frozen Cauliflower.
• While 7 oz of Boiled and Drained Frozen Cauliflower contain 7.4 times more Omega 3, 13.5 times more Fiber and 2.3 times more Protein than Raw Orange juice.
• 7 ounces of Fresh Orange juice provide inadequate amounts of Omega 3, Fiber and Protein
• Both Raw Orange juice as well as Boiled and Drained Frozen Cauliflower provide inadequate amounts of Energy and Omega 6 in seven ounces.