Comparing Nutrients in 14 ounces Boiled Cauliflower VS Popcorn, sugar syrup/caramel, fat-free

Macros Ratio

	Protein	Fat	Carbs
Boiled Cauliflower	26%	15%	59%
Popcorn, sugar syrup/caramel, fat-free	2%	3%	95%

Macro Nutrients

	Boiled Cauliflower	Popcorn, sugar syrup/caramel, fat-free	Recommended Dietary Allowance
Energy	3.15% 91kcal	52% 1512kcal	2900kcal per day for Men 19-50 years
Fat	1.84% 1.8g	5.73% 5.56g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	2.5% 0.79g	32g per day for Men 19-50 years
Omega 3	41.4% 0.66g	11.4% 0.18g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	13.7% 2.33g	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	275% 357g	130g per day for Men 19-50 years
Sugars	11.4% 8.26g	354% 257g	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	26% 9.92g	38g per day for Men 19-50 years
Protein	13% 7.3g	14% 7.94g	56g per day for Men 19-50 years

Vitamins

	Boiled Cauliflower	Popcorn, sugar syrup/caramel, fat-free	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	12.6% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.63mg	8.5% 1.36mg	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	14.3% 0.19mg	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	3.97% 16μg	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	3.44% 0.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45.6% 54.8μg	2.98% 3.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cauliflower	Popcorn, sugar syrup/caramel, fat-free	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	61.7% 0.56mg	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	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	25.5% 107mg	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	31% 218mg	700mg per day for Men 19-50 years
Potassium	16.6% 564mg	13% 437mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	26% 14.3μg	55μg per day for Men 19-50 years
Sodium	3.97% 59.5mg	75.7% 1135mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	22.4% 2.46mg	11mg per day for Men 19-50 years
Water	9.98% 369g	0.64% 24g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Cauliflower VS Popcorn, sugar syrup/caramel, fat-free per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Cauliflower versus 14 oz of Popcorn, sugar syrup/caramel, fat-free to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Cauliflower vs Popcorn, sugar syrup/caramel, fat-free:

• 14 ounces of Boiled Cauliflower have 3.7 times more Vitamin B6, 11 times more Vitamin B9, more Vitamin C and 15.3 times more Vitamin K than Popcorn, sugar syrup/caramel, fat-free.
• Both Boiled Cauliflower and Popcorn, sugar syrup/caramel, fat-free provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per 14 ounces.
• 14 ounces of Popcorn, sugar syrup/caramel, fat-free have insufficient amounts of Vitamin B9, Vitamin C and Vitamin K
• Both Boiled and Drained Cauliflower as well as Popcorn, sugar syrup/caramel, fat-free 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 Popcorn, sugar syrup/caramel, fat-free:

• 14 ounces of Boiled Cauliflower have 1.3 times more Potassium and 15.5 times more Water than Popcorn, sugar syrup/caramel, fat-free.
• While 14 oz of Popcorn, sugar syrup/caramel, fat-free contain 7.8 times more Copper, 2.5 times more Iron, 3 times more Magnesium, 1.7 times more Phosphorus, 6 times more Selenium, 19.1 times more Sodium and 3.6 times more Zinc than Boiled and Drained Cauliflower.
• 14 ounces of Boiled Cauliflower lack sufficient amounts of Copper, Selenium and Zinc
• Both Boiled and Drained Cauliflower as well as Popcorn, sugar syrup/caramel, fat-free lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Cauliflower have 3.6 times more Omega 3 than Popcorn, sugar syrup/caramel, fat-free.
• While 14 oz of Popcorn, sugar syrup/caramel, fat-free contain 16.6 times more Energy, 11.8 times more Omega 6, 21.9 times more Carbohydrate and 31.1 times more Sugars than Boiled and Drained Cauliflower.
• Both Boiled Cauliflower and Popcorn, sugar syrup/caramel, fat-free offer comparable quantities of Fiber and Protein per 14 ounces.
• 14 ounces of Boiled Cauliflower provide inadequate amounts of Energy and Omega 6