Comparing Nutrients in 14 ounces Boiled Cauliflower VS Candies, fondant, prepared-from-recipe

Macros Ratio

	Protein	Fat	Carbs
Boiled Cauliflower	26%	15%	59%
Candies, fondant, prepared-from-recipe	0%	0%	100%

Macro Nutrients

	Boiled Cauliflower	Candies, fondant, prepared-from-recipe	Recommended Dietary Allowance
Energy	3.15% 91kcal	51% 1480kcal	2900kcal per day for Men 19-50 years
Fat	1.84% 1.8g	0.082% 0.079g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	0% 0g	32g per day for Men 19-50 years
Omega 3	41.4% 0.66g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.5% 16.3g	284% 370g	130g per day for Men 19-50 years
Sugars	11.4% 8.26g	487% 353g	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	0% 0g	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	Candies, fondant, prepared-from-recipe	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	1.65% 0.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	4.9% 0.064mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.63mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.3% 2mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	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	43.7% 175μg	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	195% 176mg	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	1.85% 0.28mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45.6% 54.8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cauliflower	Candies, fondant, prepared-from-recipe	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	1.32% 0.012mg	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	16% 1.27mg	0.5% 0.04mg	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	0.47% 16mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	3.97% 59.5mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	9.98% 369g	0.72% 26.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Cauliflower VS Candies, fondant, prepared-from-recipe per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Cauliflower versus 14 oz of Candies, fondant, prepared-from-recipe to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Cauliflower vs Candies, fondant, prepared-from-recipe:

• 14 ounces of Boiled Cauliflower have 8.4 times more Vitamin B1, 3.3 times more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9, more Vitamin C and more Vitamin K than Candies, fondant, prepared-from-recipe.
• 14 ounces of Candies, fondant, prepared-from-recipe have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K
• Both Boiled and Drained Cauliflower as well as Candies, fondant, prepared-from-recipe have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 14 ounces.

Comparing minerals per 14 ounces for Boiled Cauliflower vs Candies, fondant, prepared-from-recipe:

• 14 ounces of Boiled Cauliflower have 32 times more Iron, more Magnesium, more Manganese, more Phosphorus, 35.5 times more Potassium and 13.8 times more Water than Candies, fondant, prepared-from-recipe.
• 14 ounces of Candies, fondant, prepared-from-recipe lack sufficient amounts of Iron, Magnesium, Manganese, Phosphorus and Potassium
• Both Boiled and Drained Cauliflower as well as Candies, fondant, prepared-from-recipe lack sufficient amounts of Calcium, Copper, Selenium and Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Cauliflower have more Omega 3, more Fiber and more Protein than Candies, fondant, prepared-from-recipe.
• While 14 oz of Candies, fondant, prepared-from-recipe contain 16.2 times more Energy, 22.7 times more Carbohydrate and 42.7 times more Sugars than Boiled and Drained Cauliflower.
• 14 ounces of Boiled Cauliflower provide inadequate amounts of Energy
• 14 ounces of Candies, fondant, prepared-from-recipe provide inadequate amounts of Omega 3, Fiber and Protein
• Both Boiled and Drained Cauliflower as well as Candies, fondant, prepared-from-recipe provide inadequate amounts of Omega 6 in 14 ounces.