Comparing Nutrients in 100 grams Chilled Orange Juice VS Cooked Frozen Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Chilled Orange Juice	5%	2%	93%
Cooked Frozen Cauliflower	27%	8%	65%

Macro Nutrients

	Chilled Orange Juice	Cooked Frozen Cauliflower	Recommended Dietary Allowance
Energy	1.7% 49kcal	0.66% 19kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.12g	0.23% 0.22g	97g per day for Men 19-50 years
Saturated Fat	0.044% 0.014g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	5.06% 0.081g	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.023g	0.14% 0.024g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.88% 11.5g	2.9% 3.75g	130g per day for Men 19-50 years
Sugars	11.5% 8.3g	1.45% 1.05g	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	3.08% 2.23g	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	% 2.08g	NA	g per day for Men 19-50 years
Sucrose	% 4g	NA	g per day for Men 19-50 years
Fiber	0.79% 0.3g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	1.2% 0.68g	2.88% 1.6g	56g per day for Men 19-50 years

Vitamins

	Chilled Orange Juice	Cooked Frozen Cauliflower	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.83% 0.046mg	3.1% 0.037mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3% 0.039mg	4.08% 0.053mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.75% 0.28mg	1.94% 0.31mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.9% 0.2mg	1.96% 0.098mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.85% 0.076mg	6.77% 0.088mg	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	4.75% 19μg	10.3% 41μg	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	37.3% 33.6mg	34.8% 31.3mg	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	1.33% 0.2mg	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	9.9% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chilled Orange Juice	Cooked Frozen Cauliflower	Recommended Dietary Allowance
Calcium	1.1% 11mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	4.67% 0.042mg	2.67% 0.024mg	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	1.63% 0.13mg	5.13% 0.41mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	2.14% 9mg	420mg per day for Men 19-50 years
Manganese	1% 0.023mg	6.52% 0.15mg	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	2.43% 17mg	3.43% 24mg	700mg per day for Men 19-50 years
Potassium	5.24% 178mg	4.1% 139mg	3400mg per day for Men 19-50 years
Selenium	0.18% 0.1μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	0.64% 0.07mg	1.2% 0.13mg	11mg per day for Men 19-50 years
Water	2.36% 87.2g	2.54% 94g	3700g per day for Men 19-50 years

Nutrient Comparison: Chilled Orange Juice VS Cooked Frozen Cauliflower per 100 g

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

Lets compare vitamin content per 100 grams of Chilled Orange Juice vs Cooked Frozen Cauliflower:

• 100 grams of Chilled Orange Juice have 1.2 times more Vitamin B1 and 2 times more Vitamin B5 than Cooked Frozen Cauliflower.
• While 100 g of Boiled and Drained Frozen Cauliflower contain 1.4 times more Vitamin B2, 2.2 times more Vitamin B9 and more Vitamin K than Chilled Orange Juice from Concentrate.
• Both Chilled Orange Juice and Cooked Frozen Cauliflower provide similar amounts of Vitamin B6 and Vitamin C per 100 grams.
• 100 grams of Chilled Orange Juice have insufficient amounts of Vitamin K
• 100 grams of Cooked Frozen Cauliflower have insufficient amounts of Vitamin B5
• Both Chilled Orange Juice from Concentrate as well as Boiled and Drained Frozen Cauliflower have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12, Vitamin D and Vitamin E in 100 grams.

Comparing minerals per 100 grams for Chilled Orange Juice vs Cooked Frozen Cauliflower:

• 100 grams of Chilled Orange Juice have 1.8 times more Copper, 1.2 times more Magnesium and 1.3 times more Potassium than Cooked Frozen Cauliflower.
• While 100 g of Boiled and Drained Frozen Cauliflower contain 3.2 times more Iron, 6.5 times more Manganese and 1.4 times more Phosphorus than Chilled Orange Juice from Concentrate.
• Both Chilled Orange Juice and Cooked Frozen Cauliflower contain similar levels of Water per 100 grams.
• 100 grams of Chilled Orange Juice lack sufficient amounts of Iron and Manganese
• Both Chilled Orange Juice from Concentrate as well as Boiled and Drained Frozen Cauliflower lack sufficient amounts of Calcium, Selenium and Zinc in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Chilled Orange Juice have 3.1 times more Carbohydrate and 7.9 times more Sugars than Cooked Frozen Cauliflower.
• While 100 g of Boiled and Drained Frozen Cauliflower contain 11.6 times more Omega 3, 9 times more Fiber and 2.4 times more Protein than Chilled Orange Juice from Concentrate.
• 100 grams of Chilled Orange Juice provide inadequate amounts of Omega 3, Fiber and Protein
• Both Chilled Orange Juice from Concentrate as well as Boiled and Drained Frozen Cauliflower provide inadequate amounts of Energy and Omega 6 in 100 grams.