Comparing Nutrients in 14 ounces Boiled Cauliflower VS The COCA-COLA Company, DASANI, Water, Bottled, Non-carbonated

Macros Ratio

	Protein	Fat	Carbs
Boiled Cauliflower	26%	15%	59%
The COCA-COLA Company, DASANI, Water, Bottled, Non-carbonated	0%	0%	0%

Macro Nutrients

	Boiled Cauliflower	The COCA-COLA Company, DASANI, Water, Bottled, Non-carbonated	Recommended Dietary Allowance
Energy	3.15% 91kcal	0% 0kcal	2900kcal per day for Men 19-50 years
Fat	1.84% 1.8g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	NA	32g per day for Men 19-50 years
Omega 3	41.4% 0.66g	NA	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	12.5% 16.3g	0% 0g	130g per day for Men 19-50 years
Sugars	11.4% 8.26g	NA	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	24% 9.13g	NA	38g per day for Men 19-50 years
Protein	13% 7.3g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Boiled Cauliflower	The COCA-COLA Company, DASANI, Water, Bottled, Non-carbonated	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.63mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.3% 2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	NA	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	43.7% 175μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	195% 176mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.85% 0.28mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45.6% 54.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cauliflower	The COCA-COLA Company, DASANI, Water, Bottled, Non-carbonated	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	0% 0mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.66% 26.6μg	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	16% 1.27mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	22.8% 0.52mg	0% 0mg	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	18% 127mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	16.6% 564mg	0% 0mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	NA	55μg per day for Men 19-50 years
Sodium	3.97% 59.5mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	0% 0mg	11mg per day for Men 19-50 years
Water	9.98% 369g	10.7% 397g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Cauliflower VS The COCA-COLA Company, DASANI, Water, Bottled, Non-carbonated per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Cauliflower versus 14 oz of The COCA-COLA Company, DASANI, Water, Bottled, Non-carbonated to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Cauliflower vs The COCA-COLA Company, DASANI, Water, Bottled, Non-carbonated:

• Both Boiled and Drained Cauliflower and The COCA-COLA Company, DASANI, Water, Bottled, Non-carbonated have similar amounts of vitamins per 14 oz

Comparing minerals per 14 ounces for Boiled Cauliflower vs The COCA-COLA Company, DASANI, Water, Bottled, Non-carbonated:

• 14 ounces of Boiled Cauliflower have more Iron, more Magnesium, more Manganese, more Phosphorus and more Potassium than The COCA-COLA Company, DASANI, Water, Bottled, Non-carbonated.
• Both Boiled Cauliflower and The COCA-COLA Company, DASANI, Water, Bottled, Non-carbonated contain similar levels of Water per 14 ounces.
• 14 ounces of The COCA-COLA Company, DASANI, Water, Bottled, Non-carbonated lack sufficient amounts of Iron, Magnesium, Manganese, Phosphorus and Potassium
• Both Boiled and Drained Cauliflower as well as The COCA-COLA Company, DASANI, Water, Bottled, Non-carbonated lack sufficient amounts of Calcium, Copper and Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Cauliflower have more Carbohydrate and more Protein than The COCA-COLA Company, DASANI, Water, Bottled, Non-carbonated.
• 14 ounces of The COCA-COLA Company, DASANI, Water, Bottled, Non-carbonated provide inadequate amounts of Carbohydrate and Protein
• Both Boiled and Drained Cauliflower as well as The COCA-COLA Company, DASANI, Water, Bottled, Non-carbonated provide inadequate amounts of Energy in 14 ounces.