Comparing Nutrients in 100 grams Cauliflower VS Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY	0%	0%	100%

Macro Nutrients

	Cauliflower	Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY	Recommended Dietary Allowance
Energy	0.86% 25kcal	0.52% 15kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.94% 0.015g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.094% 0.016g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.82% 4.97g	2.9% 3.75g	130g per day for Men 19-50 years
Sugars	2.63% 1.9g	5.17% 3.75g	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	1.34% 0.97g	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	% 0.94g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	5.26% 2g	0% 0g	38g per day for Men 19-50 years
Protein	3.43% 1.92g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.17% 0.05mg	0.25% 0.003mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.6% 0.06mg	27.2% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.17% 0.51mg	26% 4.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.3% 0.67mg	41.6% 2.08mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	32% 0.42mg	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	14.3% 57μg	0% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	52% 1.25μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	53.6% 48.2mg	27.8% 25mg	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% 0.08mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.5μg	0.083% 0.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY	Recommended Dietary Allowance
Calcium	2.2% 22mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	4.33% 0.039mg	1.1% 0.01mg	0.9mg per day for Men 19-50 years
Fluoride	0.025% 1μg	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	5.25% 0.42mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	3.57% 15mg	0.48% 2mg	420mg per day for Men 19-50 years
Manganese	6.74% 0.16mg	1.26% 0.029mg	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	6.3% 44mg	0.14% 1mg	700mg per day for Men 19-50 years
Potassium	8.8% 299mg	0% 0mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	1.4% 21mg	1500mg per day for Men 19-50 years
Zinc	2.45% 0.27mg	0.091% 0.01mg	11mg per day for Men 19-50 years
Water	2.5% 92g	2.6% 96g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY per 100 g

Compare the macro and micronutrient content in 100 g of Cauliflower versus 100 g of Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cauliflower vs Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY:

• 100 grams of Cauliflower have 16.7 times more Vitamin B1, more Vitamin B9, 1.9 times more Vitamin C and 155 times more Vitamin K than Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY.
• While 100 g of Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY contain 5.9 times more Vitamin B2, 8.2 times more Vitamin B3, 3.1 times more Vitamin B5, 2.3 times more Vitamin B6 and more Vitamin B12 than Raw Cauliflower.
• 100 grams of Cauliflower have insufficient amounts of Vitamin B12
• 100 grams of Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY have insufficient amounts of Vitamin B1, Vitamin B9 and Vitamin K
• Both Raw Cauliflower as well as Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in 100 grams.

Comparing minerals per 100 grams for Cauliflower vs Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY:

• 100 grams of Cauliflower have more Calcium, 3.9 times more Copper, more Iron, 7.5 times more Magnesium, 5.3 times more Manganese, 44 times more Phosphorus, more Potassium, 1.4 times more Sodium and 27 times more Zinc than Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY.
• Both Cauliflower and Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY contain similar levels of Water per 100 grams.
• 100 grams of Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc
• Both Raw Cauliflower as well as Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cauliflower have 1.3 times more Carbohydrate, more Fiber and more Protein than Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY.
• While 100 g of Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY contain 2 times more Sugars than Raw Cauliflower.
• 100 grams of Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY provide inadequate amounts of Fiber and Protein
• Both Raw Cauliflower as well as Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY provide inadequate amounts of Energy, Omega 3 and Omega 6 in 100 grams.