Comparing Nutrients in 14 ounces Cauliflower VS Cereals, CREAM OF WHEAT, 1 minute cook time, dry

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Cereals, CREAM OF WHEAT, 1 minute cook time, dry	13%	4%	83%

Macro Nutrients

	Cauliflower	Cereals, CREAM OF WHEAT, 1 minute cook time, dry	Recommended Dietary Allowance
Energy	3.42% 99kcal	49% 1425kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	6% 5.83g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	3.66% 1.17g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	18.7% 3.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	15% 19.7g	222% 288g	130g per day for Men 19-50 years
Sugars	10.5% 7.6g	2.8% 2.02g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.63g	g per day for Men 19-50 years
Fiber	21% 7.94g	46% 17.5g	38g per day for Men 19-50 years
Protein	13.6% 7.62g	83.4% 46.7g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Cereals, CREAM OF WHEAT, 1 minute cook time, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	245% 2.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	114% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	151% 24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53% 2.65mg	49.2% 2.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	28% 0.37mg	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	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	8.2% 1.23mg	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	Cereals, CREAM OF WHEAT, 1 minute cook time, dry	Recommended Dietary Allowance
Calcium	8.73% 87.3mg	318% 3179mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	93% 0.84mg	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	1476% 118mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	42.5% 179mg	420mg per day for Men 19-50 years
Manganese	26.7% 0.62mg	232% 5.35mg	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	95% 663mg	700mg per day for Men 19-50 years
Potassium	35% 1187mg	17.6% 599mg	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	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	48.7% 5.36mg	11mg per day for Men 19-50 years
Water	9.88% 365g	1.22% 45.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Cereals, CREAM OF WHEAT, 1 minute cook time, dry per 14 oz

Compare the macro and micronutrient content in 14 oz of Cauliflower versus 14 oz of Cereals, CREAM OF WHEAT, 1 minute cook time, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cauliflower vs Cereals, CREAM OF WHEAT, 1 minute cook time, dry:

• 14 ounces of Cauliflower have 2 times more Vitamin B6, more Vitamin C and more Vitamin K than Cereals, CREAM OF WHEAT, 1 minute cook time, dry.
• While 14 oz of Cereals, CREAM OF WHEAT, 1 minute cook time, dry contain 14.8 times more Vitamin B1, 6.3 times more Vitamin B2, 12 times more Vitamin B3 and 3.9 times more Vitamin E than Raw Cauliflower.
• Both Cauliflower and Cereals, CREAM OF WHEAT, 1 minute cook time, dry provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Cauliflower have insufficient amounts of Vitamin E
• 14 ounces of Cereals, CREAM OF WHEAT, 1 minute cook time, dry have insufficient amounts of Vitamin C and Vitamin K

Comparing minerals per 14 ounces for Cauliflower vs Cereals, CREAM OF WHEAT, 1 minute cook time, dry:

• 14 ounces of Cauliflower have 2 times more Potassium, 4.3 times more Sodium and 8.1 times more Water than Cereals, CREAM OF WHEAT, 1 minute cook time, dry.
• While 14 oz of Cereals, CREAM OF WHEAT, 1 minute cook time, dry contain 36.4 times more Calcium, 5.4 times more Copper, 70.8 times more Iron, 3 times more Magnesium, 8.7 times more Manganese, 3.8 times more Phosphorus and 5 times more Zinc than Raw Cauliflower.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cauliflower have 3.7 times more Sugars than Cereals, CREAM OF WHEAT, 1 minute cook time, dry.
• While 14 oz of Cereals, CREAM OF WHEAT, 1 minute cook time, dry contain 14.4 times more Energy, 3.2 times more Omega 3, 50.1 times more Omega 6, 14.6 times more Carbohydrate, 2.2 times more Fiber and 6.1 times more Protein than Raw Cauliflower.
• 14 ounces of Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6