Comparing Nutrients in 14 ounces Boiled Cauliflower VS Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size

Macros Ratio

	Protein	Fat	Carbs
Boiled Cauliflower	26%	15%	59%
Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	12%	5%	83%

Macro Nutrients

	Boiled Cauliflower	Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	Recommended Dietary Allowance
Energy	3.15% 91kcal	48% 1393kcal	2900kcal per day for Men 19-50 years
Fat	1.84% 1.8g	8.6% 8.33g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	4.96% 1.6g	32g per day for Men 19-50 years
Omega 3	41.4% 0.66g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	29% 4.9g	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	249% 323g	130g per day for Men 19-50 years
Sugars	11.4% 8.26g	4.93% 3.57g	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	130% 49.2g	38g per day for Men 19-50 years
Protein	13% 7.3g	83.6% 47g	56g per day for Men 19-50 years

Vitamins

	Boiled Cauliflower	Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	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	96% 1.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	27.5% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.63mg	140% 22.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.3% 2mg	63.6% 3.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	42.7% 0.56mg	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	39.7% 159μg	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	17% 2.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45.6% 54.8μg	4.96% 5.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cauliflower	Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	23% 230mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	147% 1.33mg	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	124% 9.92mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	126% 528mg	420mg per day for Men 19-50 years
Manganese	22.8% 0.52mg	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	18% 127mg	218% 1524mg	700mg per day for Men 19-50 years
Potassium	16.6% 564mg	45% 1536mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	42.6% 23.4μg	55μg per day for Men 19-50 years
Sodium	3.97% 59.5mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	110% 12mg	11mg per day for Men 19-50 years
Water	9.98% 369g	0.32% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Cauliflower VS Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Cauliflower versus 14 oz of Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Cauliflower vs Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size:

• 14 ounces of Boiled Cauliflower have 1.2 times more Vitamin B6, more Vitamin C and 9.2 times more Vitamin K than Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size.
• While 14 oz of Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size contain 6.9 times more Vitamin B1, 1.7 times more Vitamin B2, 13.8 times more Vitamin B3, 1.6 times more Vitamin B5 and 9.3 times more Vitamin E than Boiled and Drained Cauliflower.
• Both Boiled Cauliflower and Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size provide similar amounts of Vitamin B9 per 14 ounces.
• 14 ounces of Boiled Cauliflower have insufficient amounts of Vitamin E
• 14 ounces of Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size have insufficient amounts of Vitamin C and Vitamin K
• Both Boiled and Drained Cauliflower as well as Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Cauliflower vs Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size:

• 14 ounces of Boiled Cauliflower have 31 times more Water than Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size.
• While 14 oz of Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size contain 3.6 times more Calcium, 18.6 times more Copper, 7.8 times more Iron, 14.8 times more Magnesium, 12 times more Phosphorus, 2.7 times more Potassium, 9.8 times more Selenium and 17.9 times more Zinc than Boiled and Drained Cauliflower.
• 14 ounces of Boiled Cauliflower lack sufficient amounts of Calcium, Copper, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Cauliflower have 2.7 times more Omega 3 and 2.3 times more Sugars than Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size.
• While 14 oz of Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size contain 15.3 times more Energy, 4.7 times more Fat, 24.7 times more Omega 6, 19.8 times more Carbohydrate, 5.4 times more Fiber and 6.4 times more Protein than Boiled and Drained Cauliflower.
• 14 ounces of Boiled Cauliflower provide inadequate amounts of Energy and Omega 6