Comparing Nutrients in 14 ounces Cauliflower VS Frostings, coconut-nut, ready-to-eat

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Frostings, coconut-nut, ready-to-eat	1%	50%	49%

Macro Nutrients

	Cauliflower	Frostings, coconut-nut, ready-to-eat	Recommended Dietary Allowance
Energy	3.42% 99kcal	59.3% 1719kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	98% 95g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	107% 34.3g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	33.5% 0.54g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	71.8% 12.2g	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	161% 209g	130g per day for Men 19-50 years
Sugars	10.5% 7.6g	219% 159g	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	26% 9.92g	38g per day for Men 19-50 years
Protein	13.6% 7.62g	10.6% 5.95g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Frostings, coconut-nut, ready-to-eat	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	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	5.26% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53% 2.65mg	12.3% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	14.3% 0.19mg	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	2% 7.94μg	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	0.88% 0.79mg	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	29% 4.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.3% 61.5μg	13% 15.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Frostings, coconut-nut, ready-to-eat	Recommended Dietary Allowance
Calcium	8.73% 87.3mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	55% 0.5mg	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	26.8% 2.14mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	18% 75.4mg	420mg per day for Men 19-50 years
Manganese	26.7% 0.62mg	116% 2.67mg	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	35.7% 250mg	700mg per day for Men 19-50 years
Potassium	35% 1187mg	21.7% 738mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	7.94% 119mg	42.3% 635mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	9.88% 365g	2.25% 83.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Frostings, coconut-nut, ready-to-eat per 14 oz

Compare the macro and micronutrient content in 14 oz of Cauliflower versus 14 oz of Frostings, coconut-nut, ready-to-eat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cauliflower vs Frostings, coconut-nut, ready-to-eat:

• 14 ounces of Cauliflower have 1.4 times more Vitamin B1, 3.2 times more Vitamin B2, 2.4 times more Vitamin B3, 4.3 times more Vitamin B5, 3.9 times more Vitamin B6, 28.5 times more Vitamin B9, 241 times more Vitamin C and 4 times more Vitamin K than Frostings, coconut-nut, ready-to-eat.
• While 14 oz of Frostings, coconut-nut, ready-to-eat contain 13.6 times more Vitamin E than Raw Cauliflower.
• 14 ounces of Cauliflower have insufficient amounts of Vitamin E
• 14 ounces of Frostings, coconut-nut, ready-to-eat have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B9 and Vitamin C
• Both Raw Cauliflower as well as Frostings, coconut-nut, ready-to-eat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cauliflower vs Frostings, coconut-nut, ready-to-eat:

• 14 ounces of Cauliflower have 1.7 times more Calcium, 1.6 times more Potassium and 4.4 times more Water than Frostings, coconut-nut, ready-to-eat.
• While 14 oz of Frostings, coconut-nut, ready-to-eat contain 3.2 times more Copper, 1.3 times more Iron, 1.3 times more Magnesium, 4.3 times more Manganese, 1.4 times more Phosphorus, 4.2 times more Selenium, 5.3 times more Sodium and 1.5 times more Zinc than Raw Cauliflower.
• 14 ounces of Cauliflower lack sufficient amounts of Selenium
• 14 ounces of Frostings, coconut-nut, ready-to-eat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cauliflower have 1.3 times more Protein than Frostings, coconut-nut, ready-to-eat.
• While 14 oz of Frostings, coconut-nut, ready-to-eat contain 17.3 times more Energy, 85.7 times more Fat, 66.4 times more Saturated Fat, 9 times more Omega 3, 192.2 times more Omega 6, 10.6 times more Carbohydrate and 20.9 times more Sugars than Raw Cauliflower.
• Both Cauliflower and Frostings, coconut-nut, ready-to-eat offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6