Comparing Nutrients in 14 ounces Cauliflower VS Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat	17%	5%	78%

Macro Nutrients

	Cauliflower	Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat	Recommended Dietary Allowance
Energy	3.42% 99kcal	50% 1453kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	8.8% 8.53g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	5.12% 1.64g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	9.92% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	18.7% 3.2g	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	233% 303g	130g per day for Men 19-50 years
Sugars	10.5% 7.6g	7.5% 5.44g	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	98% 37.3g	38g per day for Men 19-50 years
Protein	13.6% 7.62g	115% 64.5g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat	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	211% 2.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	121% 1.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	131% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53% 2.65mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	39.7% 0.52mg	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	153% 611μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	69.5% 1.67μg	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	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat	Recommended Dietary Allowance
Calcium	8.73% 87.3mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	200% 1.8mg	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	219% 17.5mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	126% 528mg	420mg per day for Men 19-50 years
Manganese	26.7% 0.62mg	NA	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	188% 1314mg	700mg per day for Men 19-50 years
Potassium	35% 1187mg	42.5% 1445mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	888% 489μg	55μg per day for Men 19-50 years
Sodium	7.94% 119mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	111% 12mg	11mg per day for Men 19-50 years
Water	9.88% 365g	0.4% 14.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat per 14 oz

Compare the macro and micronutrient content in 14 oz of Cauliflower versus 14 oz of Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat 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, QUAKER, QUAKER Puffed Wheat:

• 14 ounces of Cauliflower have 1.4 times more Vitamin B6, more Vitamin C and 7.8 times more Vitamin K than Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat.
• While 14 oz of Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat contain 12.8 times more Vitamin B1, 6.6 times more Vitamin B2, 10.4 times more Vitamin B3, 2.7 times more Vitamin B9 and more Vitamin B12 than Raw Cauliflower.
• 14 ounces of Cauliflower have insufficient amounts of Vitamin B12
• 14 ounces of Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat have insufficient amounts of Vitamin C and Vitamin K
• Both Raw Cauliflower as well as Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in 14 ounces.

Comparing minerals per 14 ounces for Cauliflower vs Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat:

• 14 ounces of Cauliflower have 6 times more Sodium and 25 times more Water than Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat.
• While 14 oz of Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat contain 11.6 times more Copper, 10.5 times more Iron, 8.9 times more Magnesium, 7.5 times more Phosphorus, 205.2 times more Selenium and 11.4 times more Zinc than Raw Cauliflower.
• Both Cauliflower and Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat contain similar levels of Calcium and Potassium per 14 ounces.
• 14 ounces of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cauliflower have 1.4 times more Sugars than Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat.
• While 14 oz of Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat contain 14.6 times more Energy, 7.7 times more Fat, 2.7 times more Omega 3, 50.2 times more Omega 6, 15.4 times more Carbohydrate, 4.7 times more Fiber and 8.5 times more Protein than Raw Cauliflower.
• 14 ounces of Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6