Comparing Nutrients in 100 calories Oat Bran VS Boiled Cauliflower

Weight per 100 calories

• Oat Bran: 40.7g
• Boiled Cauliflower: 435g

Oat Bran has 10.7 times more energy per 100g than Boiled Cauliflower. It has above average energy density when compared to other foods. Boiled and Drained Cauliflower having very low energy density.

Discover which food has more nutrients per 100 calories - Oat Bran or Boiled Cauliflower?

Macros Ratio

	Protein	Fat	Carbs
Oat Bran	17%	16%	67%
Boiled Cauliflower	26%	15%	59%

Macro Nutrients

	Oat Bran	Boiled Cauliflower	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.95% 2.86g	2% 1.96g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	0.95% 0.3g	32g per day for Men 19-50 years
Omega 3	3.07% 0.049g	45.4% 0.73g	1.6g per day for Men 19-50 years
Omega 6	6.32% 1.08g	1.28% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.7% 27g	13.7% 18g	130g per day for Men 19-50 years
Sugars	0.81% 0.59g	12.5% 9.04g	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	16.5% 6.26g	26.3% 10g	38g per day for Men 19-50 years
Protein	12.6% 7.03g	14.3% 8g	56g per day for Men 19-50 years

Vitamins

	Oat Bran	Boiled Cauliflower	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.48% 4.35μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.6% 0.48mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.88% 0.089mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.37% 0.38mg	11% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.61mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.16% 0.067mg	58% 0.75mg	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	5.3% 21μg	48% 191μg	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	0% 0mg	214% 193mg	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	2.74% 0.41mg	2.03% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.1% 1.3μg	50% 60μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Bran	Boiled Cauliflower	Recommended Dietary Allowance
Calcium	2.36% 23.6mg	6.96% 69.6mg	1000mg per day for Men 19-50 years
Copper	18.2% 0.16mg	8.7% 0.078mg	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	27.5% 2.2mg	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	22.7% 96mg	9.3% 39mg	420mg per day for Men 19-50 years
Manganese	100% 2.3mg	25% 0.57mg	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	42.6% 298mg	20% 139mg	700mg per day for Men 19-50 years
Potassium	6.77% 230mg	18% 617mg	3400mg per day for Men 19-50 years
Selenium	33.4% 18.4μg	4.74% 2.6μg	55μg per day for Men 19-50 years
Sodium	0.11% 1.63mg	4.35% 65.2mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.26mg	6.7% 0.74mg	11mg per day for Men 19-50 years
Water	0.072% 2.66g	11% 404g	3700g per day for Men 19-50 years

Oat Bran VS Boiled Cauliflower Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Oat Bran or Boiled Cauliflower?

Lets compare vitamin content per 100 calories of Oat Bran vs Boiled Cauliflower:

• 100 calories of Oat Bran have 2.6 times more Vitamin B1 and 1.3 times more Vitamin E than Boiled Cauliflower.
• While 100 kcal of Boiled and Drained Cauliflower contain 2.5 times more Vitamin B2, 4.7 times more Vitamin B3, 3.6 times more Vitamin B5, 11.2 times more Vitamin B6, 9.1 times more Vitamin B9, more Vitamin C and 46.1 times more Vitamin K than Raw Oat Bran.
• 100 calories of Oat Bran have insufficient amounts of Vitamin C and Vitamin K
• Both Raw Oat Bran as well as Boiled and Drained Cauliflower have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Oat Bran vs Boiled Cauliflower:

• 100 calories of Oat Bran have 2.1 times more Copper, 1.6 times more Iron, 2.4 times more Magnesium, 4 times more Manganese, 2.1 times more Phosphorus, 7 times more Selenium and 1.7 times more Zinc than Boiled Cauliflower.
• While 100 kcal of Boiled and Drained Cauliflower contain 3 times more Calcium, 2.7 times more Potassium, 40.1 times more Sodium and 151.9 times more Water than Raw Oat Bran.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Oat Bran have 1.5 times more Fat, 4.9 times more Omega 6 and 1.5 times more Carbohydrate than Boiled Cauliflower.
• While 100 kcal of Boiled and Drained Cauliflower contain 14.8 times more Omega 3, 15.3 times more Sugars and 1.6 times more Fiber than Raw Oat Bran.
• Both Oat Bran and Boiled Cauliflower offer comparable quantities of Energy and Protein per 100 calories.
• 100 calories of Boiled Cauliflower provide inadequate amounts of Omega 6