Comparing Nutrients in 14 ounces Cauliflower VS Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	4%	7%	89%

Macro Nutrients

	Cauliflower	Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	Recommended Dietary Allowance
Energy	3.42% 99kcal	55.3% 1603kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	13% 12.5g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	7.94% 2.54g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	5.9% 1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	1.37% 3.97mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.7g	275% 358g	130g per day for Men 19-50 years
Sugars	10.5% 7.6g	233% 169g	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	10.4% 3.97g	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	Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	Recommended Dietary Allowance
Vitamin A	0% 0μg	481% 4326μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	483% 5.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	766% 9.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	657% 105mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53% 2.65mg	46.6% 2.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	837% 11mg	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	492% 1969μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1141% 27.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	213% 191mg	4.4% 3.97mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	129% 774IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.1% 0.32mg	33.6% 5.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.3% 61.5μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	Recommended Dietary Allowance
Calcium	8.73% 87.3mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	56.4% 0.51mg	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	378% 30.2mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	26.7% 0.62mg	109% 2.5mg	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	38% 266mg	700mg per day for Men 19-50 years
Potassium	35% 1187mg	8.87% 302mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	65% 35.7μg	55μg per day for Men 19-50 years
Sodium	7.94% 119mg	167% 2500mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	216% 23.8mg	11mg per day for Men 19-50 years
Water	9.88% 365g	0.13% 4.76g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES per 14 oz

Compare the macro and micronutrient content in 14 oz of Cauliflower versus 14 oz of Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cauliflower vs Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES:

• 14 ounces of Cauliflower have 48.2 times more Vitamin C and 77.5 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES.
• While 14 oz of Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES contain more Vitamin A, 29.2 times more Vitamin B1, 41.8 times more Vitamin B2, 52.3 times more Vitamin B3, 14.9 times more Vitamin B6, 8.7 times more Vitamin B9, more Vitamin B12, more Vitamin D and 15.9 times more Vitamin E than Raw Cauliflower.
• Both Cauliflower and Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Cauliflower have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E
• 14 ounces of Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES have insufficient amounts of Vitamin C and Vitamin K

Comparing minerals per 14 ounces for Cauliflower vs Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES:

• 14 ounces of Cauliflower have 7.3 times more Calcium, 3.9 times more Potassium and 76.7 times more Water than Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES.
• While 14 oz of Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES contain 3.3 times more Copper, 18.1 times more Iron, 4.1 times more Manganese, 1.5 times more Phosphorus, 15 times more Selenium, 21 times more Sodium and 22.2 times more Zinc than Raw Cauliflower.
• Both Cauliflower and Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES contain similar levels of Magnesium per 14 ounces.
• 14 ounces of Cauliflower lack sufficient amounts of Selenium
• 14 ounces of Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cauliflower have 2 times more Fiber than Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES.
• While 14 oz of Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES contain 16.2 times more Energy, 11.3 times more Fat, 4.9 times more Saturated Fat, 18.1 times more Carbohydrate, 22.3 times more Sugars and 2 times more Protein than Raw Cauliflower.
• 14 ounces of Cauliflower provide inadequate amounts of Energy
• Both Raw Cauliflower as well as Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.