Comparing Nutrients in 14 ounces Cauliflower VS Cake, pudding-type, white, unenriched, dry mix

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Cake, pudding-type, white, unenriched, dry mix	4%	20%	76%

Macro Nutrients

	Cauliflower	Cake, pudding-type, white, unenriched, dry mix	Recommended Dietary Allowance
Energy	3.42% 99kcal	58% 1679kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	39% 37.7g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	29% 9.3g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	38.7% 0.62g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	55.8% 9.5g	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	247% 321g	130g per day for Men 19-50 years
Sugars	10.5% 7.6g	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	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	7.3% 2.78g	38g per day for Men 19-50 years
Protein	13.6% 7.62g	27.6% 15.5g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Cake, pudding-type, white, unenriched, dry mix	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	24% 3.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53% 2.65mg	18.5% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	5.5% 0.071mg	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	6.6% 0.16μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	213% 191mg	0% 0mg	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	2.1% 0.32mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.3% 61.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Cake, pudding-type, white, unenriched, dry mix	Recommended Dietary Allowance
Calcium	8.73% 87.3mg	30.6% 306mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	24.7% 0.22mg	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	25.8% 2.06mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	26.7% 0.62mg	48% 1.1mg	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	157% 1099mg	700mg per day for Men 19-50 years
Potassium	35% 1187mg	8.4% 286mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	NA	55μg per day for Men 19-50 years
Sodium	7.94% 119mg	176% 2639mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	9.02% 0.99mg	11mg per day for Men 19-50 years
Water	9.88% 365g	0.38% 14g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Cake, pudding-type, white, unenriched, dry mix per 14 oz

Compare the macro and micronutrient content in 14 oz of Cauliflower versus 14 oz of Cake, pudding-type, white, unenriched, dry mix to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cauliflower vs Cake, pudding-type, white, unenriched, dry mix:

• 14 ounces of Cauliflower have 2.9 times more Vitamin B5, 10.2 times more Vitamin B6, 6.3 times more Vitamin B9 and more Vitamin C than Cake, pudding-type, white, unenriched, dry mix.
• While 14 oz of Cake, pudding-type, white, unenriched, dry mix contain 1.6 times more Vitamin B1 and 1.9 times more Vitamin B3 than Raw Cauliflower.
• Both Cauliflower and Cake, pudding-type, white, unenriched, dry mix provide similar amounts of Vitamin B2 per 14 ounces.
• 14 ounces of Cake, pudding-type, white, unenriched, dry mix have insufficient amounts of Vitamin B6 and Vitamin C
• Both Raw Cauliflower as well as Cake, pudding-type, white, unenriched, dry mix have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Cauliflower vs Cake, pudding-type, white, unenriched, dry mix:

• 14 ounces of Cauliflower have 1.7 times more Magnesium, 4.2 times more Potassium and 26.3 times more Water than Cake, pudding-type, white, unenriched, dry mix.
• While 14 oz of Cake, pudding-type, white, unenriched, dry mix contain 3.5 times more Calcium, 1.4 times more Copper, 1.8 times more Manganese, 6.3 times more Phosphorus and 22.2 times more Sodium than Raw Cauliflower.
• Both Cauliflower and Cake, pudding-type, white, unenriched, dry mix contain similar levels of Iron and Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cauliflower have 2.9 times more Fiber than Cake, pudding-type, white, unenriched, dry mix.
• While 14 oz of Cake, pudding-type, white, unenriched, dry mix contain 16.9 times more Energy, 33.9 times more Fat, 18 times more Saturated Fat, 10.4 times more Omega 3, 149.3 times more Omega 6, 16.3 times more Carbohydrate and 2 times more Protein than Raw Cauliflower.
• 14 ounces of Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6
• 14 ounces of Cake, pudding-type, white, unenriched, dry mix provide inadequate amounts of Fiber