Comparing Nutrients in 14 ounces Cauliflower VS Frozen novelties, ice type, pineapple-coconut

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Frozen novelties, ice type, pineapple-coconut	0%	20%	80%

Macro Nutrients

	Cauliflower	Frozen novelties, ice type, pineapple-coconut	Recommended Dietary Allowance
Energy	3.42% 99kcal	15.5% 448kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	10.6% 10.3g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	28.6% 9.14g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	NA	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	NA	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	73% 95g	130g per day for Men 19-50 years
Sugars	10.5% 7.6g	NA	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	7.3% 2.78g	38g per day for Men 19-50 years
Protein	13.6% 7.62g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Frozen novelties, ice type, pineapple-coconut	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	2% 0.024mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	1.53% 0.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	0.84% 0.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53% 2.65mg	3.1% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	4.9% 0.064mg	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	0.99% 3.97μg	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	58.2% 52.4mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.3% 61.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Frozen novelties, ice type, pineapple-coconut	Recommended Dietary Allowance
Calcium	8.73% 87.3mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	19.4% 0.17mg	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	175% 14mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	26.7% 0.62mg	27.8% 0.64mg	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	5.1% 35.7mg	700mg per day for Men 19-50 years
Potassium	35% 1187mg	2% 67.5mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	7.94% 119mg	9.26% 139mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	9.88% 365g	7.86% 291g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Frozen novelties, ice type, pineapple-coconut per 14 oz

Compare the macro and micronutrient content in 14 oz of Cauliflower versus 14 oz of Frozen novelties, ice type, pineapple-coconut to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cauliflower vs Frozen novelties, ice type, pineapple-coconut:

• 14 ounces of Cauliflower have 8.3 times more Vitamin B1, 12 times more Vitamin B2, 14.9 times more Vitamin B3, 17.1 times more Vitamin B5, 11.5 times more Vitamin B6, 57 times more Vitamin B9 and 3.7 times more Vitamin C than Frozen novelties, ice type, pineapple-coconut.
• 14 ounces of Frozen novelties, ice type, pineapple-coconut have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Raw Cauliflower as well as Frozen novelties, ice type, pineapple-coconut have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Cauliflower vs Frozen novelties, ice type, pineapple-coconut:

• 14 ounces of Cauliflower have more Calcium, 3 times more Magnesium, 4.9 times more Phosphorus, 17.6 times more Potassium, 2.5 times more Zinc and 1.3 times more Water than Frozen novelties, ice type, pineapple-coconut.
• While 14 oz of Frozen novelties, ice type, pineapple-coconut contain 8.4 times more Iron than Raw Cauliflower.
• Both Cauliflower and Frozen novelties, ice type, pineapple-coconut contain similar levels of Copper and Manganese per 14 ounces.
• 14 ounces of Frozen novelties, ice type, pineapple-coconut lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium and Zinc
• Both Raw Cauliflower as well as Frozen novelties, ice type, pineapple-coconut lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cauliflower have 2.9 times more Fiber and more Protein than Frozen novelties, ice type, pineapple-coconut.
• While 14 oz of Frozen novelties, ice type, pineapple-coconut contain 4.5 times more Energy, 9.3 times more Fat, 17.7 times more Saturated Fat and 4.8 times more Carbohydrate than Raw Cauliflower.
• 14 ounces of Cauliflower provide inadequate amounts of Energy
• 14 ounces of Frozen novelties, ice type, pineapple-coconut provide inadequate amounts of Fiber and Protein