Comparing Nutrients in 14 ounces Cauliflower VS Sweetened Mocha Instant Coffee

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Sweetened Mocha Instant Coffee	5%	31%	64%

Macro Nutrients

	Cauliflower	Sweetened Mocha Instant Coffee	Recommended Dietary Allowance
Energy	3.42% 99kcal	63% 1826kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	65% 63g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	61% 19.6g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	14.4% 0.23g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	23.2% 3.95g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.7g	226% 294g	130g per day for Men 19-50 years
Sugars	10.5% 7.6g	319% 231g	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	5.3% 3.85g	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	% 3.73g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	21% 7.94g	20% 7.54g	38g per day for Men 19-50 years
Protein	13.6% 7.62g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Sweetened Mocha Instant Coffee	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	8.55% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	56% 9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53% 2.65mg	4.13% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	16.8% 0.22mg	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	56.6% 226μg	8.93% 35.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	74.4% 1.8μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	213% 191mg	2.65% 2.4mg	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	2.1% 0.32mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.3% 61.5μg	4.96% 5.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Sweetened Mocha Instant Coffee	Recommended Dietary Allowance
Calcium	8.73% 87.3mg	108% 1076mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	192% 1.73mg	0.9mg per day for Men 19-50 years
Fluoride	0.099% 3.97μg	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	21% 1.67mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	26.7% 0.62mg	76.8% 1.77mg	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	25% 175mg	142% 996mg	700mg per day for Men 19-50 years
Potassium	35% 1187mg	121% 4100mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	44.7% 24.6μg	55μg per day for Men 19-50 years
Sodium	7.94% 119mg	84% 1258mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	34.6% 3.8mg	11mg per day for Men 19-50 years
Water	9.88% 365g	0.18% 6.75g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Sweetened Mocha Instant Coffee per 14 oz

Compare the macro and micronutrient content in 14 oz of Cauliflower versus 14 oz of Sweetened Mocha Instant Coffee to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cauliflower vs Sweetened Mocha Instant Coffee:

• 14 ounces of Cauliflower have 1.6 times more Vitamin B1, 2.1 times more Vitamin B2, 12.8 times more Vitamin B5, 3.3 times more Vitamin B6, 6.3 times more Vitamin B9, 80.3 times more Vitamin C and 10.3 times more Vitamin K than Sweetened Mocha Instant Coffee.
• While 14 oz of Sweetened Mocha Instant Coffee contain 4.5 times more Vitamin B3 and more Vitamin B12 than Raw Cauliflower.
• 14 ounces of Cauliflower have insufficient amounts of Vitamin B12
• 14 ounces of Sweetened Mocha Instant Coffee have insufficient amounts of Vitamin B5, Vitamin C and Vitamin K
• Both Raw Cauliflower as well as Sweetened Mocha Instant Coffee have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in 14 ounces.

Comparing minerals per 14 ounces for Cauliflower vs Sweetened Mocha Instant Coffee:

• 14 ounces of Cauliflower have more Iron and 54.2 times more Water than Sweetened Mocha Instant Coffee.
• While 14 oz of Sweetened Mocha Instant Coffee contain 12.3 times more Calcium, 11.2 times more Copper, 4.5 times more Magnesium, 2.9 times more Manganese, 5.7 times more Phosphorus, 3.5 times more Potassium, 10.3 times more Selenium, 10.6 times more Sodium and 3.6 times more Zinc than Raw Cauliflower.
• 14 ounces of Cauliflower lack sufficient amounts of Selenium
• 14 ounces of Sweetened Mocha Instant Coffee lack sufficient amounts of Iron

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Sweetened Mocha Instant Coffee contain 18.4 times more Energy, 56.7 times more Fat, 38 times more Saturated Fat, 3.9 times more Omega 3, 62.2 times more Omega 6, 14.9 times more Carbohydrate, 30.5 times more Sugars and 2.8 times more Protein than Raw Cauliflower.
• Both Cauliflower and Sweetened Mocha Instant Coffee offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6