Comparing Nutrients in 14 ounces Cauliflower VS Candies, hard

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Candies, hard	0%	0%	100%

Macro Nutrients

	Cauliflower	Candies, hard	Recommended Dietary Allowance
Energy	3.42% 99kcal	54% 1564kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	0% 0g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	0% 0g	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	299% 389g	130g per day for Men 19-50 years
Sugars	10.5% 7.6g	344% 250g	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	0% 0g	38g per day for Men 19-50 years
Protein	13.6% 7.62g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Candies, hard	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	1.32% 0.016mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	0.92% 0.012mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	0.17% 0.028mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53% 2.65mg	0.64% 0.032mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	0.92% 0.012mg	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	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	213% 191mg	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	2.1% 0.32mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.3% 61.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Candies, hard	Recommended Dietary Allowance
Calcium	8.73% 87.3mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	12.8% 0.12mg	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	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	2.83% 12mg	420mg per day for Men 19-50 years
Manganese	26.7% 0.62mg	1.73% 0.04mg	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	1.7% 12mg	700mg per day for Men 19-50 years
Potassium	35% 1187mg	0.58% 20mg	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	7.94% 119mg	10% 151mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	0.36% 0.04mg	11mg per day for Men 19-50 years
Water	9.88% 365g	0.14% 5.16g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Candies, hard per 14 oz

Compare the macro and micronutrient content in 14 oz of Cauliflower versus 14 oz of Candies, hard to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cauliflower vs Candies, hard:

• 14 ounces of Cauliflower have 12.5 times more Vitamin B1, 20 times more Vitamin B2, 72.4 times more Vitamin B3, 83.4 times more Vitamin B5, 61.3 times more Vitamin B6, more Vitamin B9, more Vitamin C and more Vitamin K than Candies, hard.
• 14 ounces of Candies, hard have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K
• Both Raw Cauliflower as well as Candies, hard have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 14 ounces.

Comparing minerals per 14 ounces for Cauliflower vs Candies, hard:

• 14 ounces of Cauliflower have 7.3 times more Calcium, 1.3 times more Copper, 1.4 times more Iron, 5 times more Magnesium, 15.5 times more Manganese, 14.7 times more Phosphorus, 59.8 times more Potassium, 27 times more Zinc and 70.8 times more Water than Candies, hard.
• While 14 oz of Candies, hard contain 1.3 times more Sodium than Raw Cauliflower.
• 14 ounces of Candies, hard lack sufficient amounts of Calcium, Magnesium, Manganese, Phosphorus, Potassium and Zinc
• Both Raw Cauliflower as well as Candies, hard lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cauliflower have more Fiber and more Protein than Candies, hard.
• While 14 oz of Candies, hard contain 15.8 times more Energy, 19.7 times more Carbohydrate and 32.9 times more Sugars than Raw Cauliflower.
• 14 ounces of Cauliflower provide inadequate amounts of Energy
• 14 ounces of Candies, hard provide inadequate amounts of Fiber and Protein
• Both Raw Cauliflower as well as Candies, hard provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.