Comparing Nutrients in 100 grams Frozen Cauliflower VS Ready-to-drink Tropical Punch

Macros Ratio

	Protein	Fat	Carbs
Frozen Cauliflower	28%	8%	64%
Ready-to-drink Tropical Punch	0%	0%	100%

Macro Nutrients

	Frozen Cauliflower	Ready-to-drink Tropical Punch	Recommended Dietary Allowance
Energy	0.83% 24kcal	0.34% 10kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.041g	0% 0g	32g per day for Men 19-50 years
Omega 3	6.13% 0.098g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.029g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.6% 4.68g	1.92% 2.5g	130g per day for Men 19-50 years
Sugars	3.06% 2.22g	3.45% 2.5g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	6.05% 2.3g	0% 0g	38g per day for Men 19-50 years
Protein	3.6% 2g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Frozen Cauliflower	Ready-to-drink Tropical Punch	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.25% 0.051mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.4% 0.07mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.7% 0.43mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.72% 0.14mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.46% 0.12mg	0% 0mg	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	16% 64μg	0% 0μg	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	54.2% 48.8mg	0% 0mg	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	0.47% 0.07mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.3% 15μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Cauliflower	Ready-to-drink Tropical Punch	Recommended Dietary Allowance
Calcium	2.2% 22mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	3.44% 0.031mg	0% 0mg	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	6.75% 0.54mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	8.57% 0.2mg	NA	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	5% 35mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	5.68% 193mg	0% 0mg	3400mg per day for Men 19-50 years
Selenium	1.45% 0.8μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.87% 13mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	0% 0mg	11mg per day for Men 19-50 years
Water	2.5% 93g	2.63% 97g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Cauliflower VS Ready-to-drink Tropical Punch per 100 g

Compare the macro and micronutrient content in 100 g of Frozen Cauliflower versus 100 g of Ready-to-drink Tropical Punch to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Frozen Cauliflower vs Ready-to-drink Tropical Punch:

• 100 grams of Frozen Cauliflower have more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B6, more Vitamin B9, more Vitamin C and more Vitamin K than Ready-to-drink Tropical Punch.
• 100 grams of Ready-to-drink Tropical Punch have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K
• Both Frozen Cauliflower, Unprepared as well as Ready-to-drink Tropical Punch have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 100 grams.

Comparing minerals per 100 grams for Frozen Cauliflower vs Ready-to-drink Tropical Punch:

• 100 grams of Frozen Cauliflower have more Calcium, more Copper, more Iron, more Magnesium, more Phosphorus and more Potassium than Ready-to-drink Tropical Punch.
• Both Frozen Cauliflower and Ready-to-drink Tropical Punch contain similar levels of Water per 100 grams.
• 100 grams of Ready-to-drink Tropical Punch lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Phosphorus and Potassium
• Both Frozen Cauliflower, Unprepared as well as Ready-to-drink Tropical Punch lack sufficient amounts of Selenium and Zinc in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Frozen Cauliflower have more Omega 3, 1.9 times more Carbohydrate, more Fiber and more Protein than Ready-to-drink Tropical Punch.
• Both Frozen Cauliflower and Ready-to-drink Tropical Punch offer comparable quantities of Sugars per 100 grams.
• 100 grams of Ready-to-drink Tropical Punch provide inadequate amounts of Omega 3, Carbohydrate, Fiber and Protein
• Both Frozen Cauliflower, Unprepared as well as Ready-to-drink Tropical Punch provide inadequate amounts of Energy and Omega 6 in 100 grams.