Comparing Nutrients in 14 ounces Cauliflower VS Cereals ready-to-eat, POST, GRAPE-NUTS Cereal

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	12%	4%	84%

Macro Nutrients

	Cauliflower	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Recommended Dietary Allowance
Energy	3.42% 99kcal	49.4% 1433kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	7.4% 7.2g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	4.2% 1.35g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	17% 2.86g	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	246% 319g	130g per day for Men 19-50 years
Sugars	10.5% 7.6g	48.5% 35g	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	136% 51.6g	38g per day for Men 19-50 years
Protein	13.6% 7.62g	79.5% 44.5g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	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	215% 2.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	36.6% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	214% 34.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53% 2.65mg	69.2% 3.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	263% 3.4mg	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	342% 1369μg	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	0.44% 0.4mg	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	16.4% 2.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.3% 61.5μg	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Recommended Dietary Allowance
Calcium	8.73% 87.3mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	150% 1.35mg	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	1389% 111mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	117% 492mg	420mg per day for Men 19-50 years
Manganese	26.7% 0.62mg	558% 13mg	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	265% 1853mg	700mg per day for Men 19-50 years
Potassium	35% 1187mg	46.7% 1588mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	65.7% 36μg	55μg per day for Men 19-50 years
Sodium	7.94% 119mg	123% 1846mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	74.7% 8.2mg	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 Cereals ready-to-eat, POST, GRAPE-NUTS Cereal per 14 oz

Compare the macro and micronutrient content in 14 oz of Cauliflower versus 14 oz of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal 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, POST, GRAPE-NUTS Cereal:

• 14 ounces of Cauliflower have 482 times more Vitamin C and 7.8 times more Vitamin K than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
• While 14 oz of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal contain 13 times more Vitamin B1, 2 times more Vitamin B2, 17 times more Vitamin B3, 1.3 times more Vitamin B5, 4.7 times more Vitamin B6, 6.1 times more Vitamin B9 and 7.8 times more Vitamin E than Raw Cauliflower.
• 14 ounces of Cauliflower have insufficient amounts of Vitamin E
• 14 ounces of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal have insufficient amounts of Vitamin C and Vitamin K
• Both Raw Cauliflower as well as Cereals ready-to-eat, POST, GRAPE-NUTS Cereal have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cauliflower vs Cereals ready-to-eat, POST, GRAPE-NUTS Cereal:

• 14 ounces of Cauliflower have 26.3 times more Water than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
• While 14 oz of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal contain 1.5 times more Calcium, 8.7 times more Copper, 66.7 times more Iron, 8.3 times more Magnesium, 20.9 times more Manganese, 10.6 times more Phosphorus, 1.3 times more Potassium, 15.2 times more Selenium, 15.5 times more Sodium and 7.7 times more Zinc than Raw Cauliflower.
• 14 ounces of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal contain 14.4 times more Energy, 4.1 times more Omega 3, 45 times more Omega 6, 16.2 times more Carbohydrate, 4.6 times more Sugars, 6.5 times more Fiber and 5.8 times more Protein than Raw Cauliflower.
• 14 ounces of Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6