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

Weight per 100 calories

• Cauliflower: 400g
• Ready-to-drink Tropical Punch: 1000g

Cauliflower has 2.5 times more energy per 100g than Ready-to-drink Tropical Punch. It has very low energy density when compared to other foods. Ready-to-drink Tropical Punch having very low energy density.

Discover which food has more nutrients per 100 calories - Cauliflower or Ready-to-drink Tropical Punch?

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Ready-to-drink Tropical Punch	0%	0%	100%

Macro Nutrients

	Cauliflower	Ready-to-drink Tropical Punch	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.12g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	1.63% 0.52g	0% 0g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.38% 0.064g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.3% 20g	19.2% 25g	130g per day for Men 19-50 years
Sugars	10.5% 7.64g	34.5% 25g	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	5.35% 3.88g	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	% 3.76g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	21% 8g	0% 0g	38g per day for Men 19-50 years
Protein	13.7% 7.68g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Ready-to-drink Tropical Punch	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.7% 2.03mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.4% 2.67mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.6% 0.74mg	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	57% 228μg	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	214% 193mg	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	2.13% 0.32mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.7% 62μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Ready-to-drink Tropical Punch	Recommended Dietary Allowance
Calcium	8.8% 88mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	17.3% 0.16mg	0% 0mg	0.9mg per day for Men 19-50 years
Fluoride	0.1% 4μg	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	21% 1.68mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	27% 0.62mg	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	25% 176mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	35% 1196mg	0% 0mg	3400mg per day for Men 19-50 years
Selenium	4.36% 2.4μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	8.67% 130mg	1500mg per day for Men 19-50 years
Zinc	9.8% 1.08mg	0% 0mg	11mg per day for Men 19-50 years
Water	9.95% 368g	26.3% 975g	3700g per day for Men 19-50 years

Cauliflower VS Ready-to-drink Tropical Punch Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cauliflower or Ready-to-drink Tropical Punch?

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

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

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

• 100 calories of Cauliflower have more Calcium, more Copper, more Iron, more Magnesium, more Phosphorus, more Potassium, more Selenium and more Zinc than Ready-to-drink Tropical Punch.
• While 100 kcal of Ready-to-drink Tropical Punch contain 2.6 times more Water than Raw Cauliflower.
• Both Cauliflower and Ready-to-drink Tropical Punch contain similar levels of Sodium per 100 calories.
• 100 calories of Ready-to-drink Tropical Punch lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 100 calories:

• 100 calories of Cauliflower have more Omega 3, more Fiber and more Protein than Ready-to-drink Tropical Punch.
• While 100 kcal of Ready-to-drink Tropical Punch contain 1.3 times more Carbohydrate and 3.3 times more Sugars than Raw Cauliflower.
• Both Cauliflower and Ready-to-drink Tropical Punch offer comparable quantities of Energy per 100 calories.
• 100 calories of Ready-to-drink Tropical Punch provide inadequate amounts of Omega 3, Fiber and Protein
• Both Raw Cauliflower as well as Ready-to-drink Tropical Punch provide inadequate amounts of Omega 6 in 100 calories.