Comparing Nutrients in 100 grams Frozen Cauliflower VS Fresh Orange juice

Macros Ratio

	Protein	Fat	Carbs
Frozen Cauliflower	28%	8%	64%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	Frozen Cauliflower	Fresh Orange juice	Recommended Dietary Allowance
Energy	0.83% 24kcal	1.55% 45kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	0.21% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.041g	0.075% 0.024g	32g per day for Men 19-50 years
Omega 3	6.13% 0.098g	0.69% 0.011g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.029g	0.17% 0.029g	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	8% 10.4g	130g per day for Men 19-50 years
Sugars	3.06% 2.22g	11.6% 8.4g	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	2.92% 2.12g	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	% 1.8g	g per day for Men 19-50 years
Sucrose	NA	% 4.14g	g per day for Men 19-50 years
Fiber	6.05% 2.3g	0.53% 0.2g	38g per day for Men 19-50 years
Protein	3.6% 2g	1.25% 0.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Cauliflower	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.25% 0.051mg	7.5% 0.09mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.4% 0.07mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.7% 0.43mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.72% 0.14mg	3.8% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.46% 0.12mg	3.08% 0.04mg	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	7.5% 30μg	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	55.6% 50mg	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	0.27% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.3% 15μg	0.083% 0.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Cauliflower	Fresh Orange juice	Recommended Dietary Allowance
Calcium	2.2% 22mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	3.44% 0.031mg	4.9% 0.044mg	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	2.5% 0.2mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	2.6% 11mg	420mg per day for Men 19-50 years
Manganese	8.57% 0.2mg	0.61% 0.014mg	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	2.43% 17mg	700mg per day for Men 19-50 years
Potassium	5.68% 193mg	5.9% 200mg	3400mg per day for Men 19-50 years
Selenium	1.45% 0.8μg	0.18% 0.1μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	0.45% 0.05mg	11mg per day for Men 19-50 years
Water	2.5% 93g	2.4% 88.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Cauliflower VS Fresh Orange juice per 100 g

Compare the macro and micronutrient content in 100 g of Frozen Cauliflower versus 100 g of Fresh Orange juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Frozen Cauliflower vs Fresh Orange juice:

• 100 grams of Frozen Cauliflower have 2.3 times more Vitamin B2, 3.1 times more Vitamin B6, 2.1 times more Vitamin B9 and 148 times more Vitamin K than Fresh Orange juice.
• While 100 g of Raw Orange juice contain 1.8 times more Vitamin B1 and 1.4 times more Vitamin B5 than Frozen Cauliflower, Unprepared.
• Both Frozen Cauliflower and Fresh Orange juice provide similar amounts of Vitamin B3 and Vitamin C per 100 grams.
• 100 grams of Fresh Orange juice have insufficient amounts of Vitamin K
• Both Frozen Cauliflower, Unprepared as well as Raw Orange juice 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 Fresh Orange juice:

• 100 grams of Frozen Cauliflower have 2 times more Calcium, 2.7 times more Iron, 14.1 times more Manganese and 2.1 times more Phosphorus than Fresh Orange juice.
• While 100 g of Raw Orange juice contain 1.4 times more Copper than Frozen Cauliflower, Unprepared.
• Both Frozen Cauliflower and Fresh Orange juice contain similar levels of Magnesium, Potassium and Water per 100 grams.
• 100 grams of Fresh Orange juice lack sufficient amounts of Calcium and Manganese
• Both Frozen Cauliflower, Unprepared as well as Raw Orange juice lack sufficient amounts of Selenium and Zinc in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Frozen Cauliflower have 8.9 times more Omega 3, 11.5 times more Fiber and 2.9 times more Protein than Fresh Orange juice.
• While 100 g of Raw Orange juice contain 2.2 times more Carbohydrate and 3.8 times more Sugars than Frozen Cauliflower, Unprepared.
• 100 grams of Fresh Orange juice provide inadequate amounts of Omega 3, Fiber and Protein
• Both Frozen Cauliflower, Unprepared as well as Raw Orange juice provide inadequate amounts of Energy and Omega 6 in 100 grams.