Comparing Nutrients in 14 ounces Cauliflower VS Passion-fruit, Purple

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Passion-fruit, Purple	8%	6%	86%

Macro Nutrients

	Cauliflower	Passion-fruit, Purple	Recommended Dietary Allowance
Energy	3.42% 99kcal	13.3% 385kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	2.86% 2.78g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	9.57% 1.63g	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	71.4% 93g	130g per day for Men 19-50 years
Sugars	10.5% 7.6g	61.3% 44.5g	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	109% 41.3g	38g per day for Men 19-50 years
Protein	13.6% 7.62g	15.6% 8.73g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Passion-fruit, Purple	Recommended Dietary Allowance
Vitamin A	0% 0μg	28.2% 254μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	39.7% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	37.2% 5.95mg	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	30.5% 0.4mg	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	14% 55.6μg	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	132% 119mg	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	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.3% 61.5μg	2.3% 2.78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Passion-fruit, Purple	Recommended Dietary Allowance
Calcium	8.73% 87.3mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	38% 0.34mg	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	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	27.4% 115mg	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	38.6% 270mg	700mg per day for Men 19-50 years
Potassium	35% 1187mg	40.6% 1381mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	7.94% 119mg	7.4% 111mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	9.88% 365g	7.82% 289g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Passion-fruit, Purple per 14 oz

Compare the macro and micronutrient content in 14 oz of Cauliflower versus 14 oz of Passion-fruit, Purple to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cauliflower vs Passion-fruit, Purple:

• 14 ounces of Cauliflower have more Vitamin B1, 1.8 times more Vitamin B6, 4.1 times more Vitamin B9, 1.6 times more Vitamin C and 22.1 times more Vitamin K than Passion-fruit, Purple.
• While 14 oz of Raw Passion-fruit, Purple contain more Vitamin A, 2.2 times more Vitamin B2 and 3 times more Vitamin B3 than Raw Cauliflower.
• 14 ounces of Cauliflower have insufficient amounts of Vitamin A
• 14 ounces of Passion-fruit, Purple have insufficient amounts of Vitamin B1 and Vitamin K
• Both Raw Cauliflower as well as Raw Passion-fruit, Purple have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 14 ounces.

Comparing minerals per 14 ounces for Cauliflower vs Passion-fruit, Purple:

• 14 ounces of Cauliflower have 1.8 times more Calcium, 2.7 times more Zinc and 1.3 times more Water than Passion-fruit, Purple.
• While 14 oz of Raw Passion-fruit, Purple contain 2.2 times more Copper, 3.8 times more Iron, 1.9 times more Magnesium and 1.5 times more Phosphorus than Raw Cauliflower.
• Both Cauliflower and Passion-fruit, Purple contain similar levels of Potassium per 14 ounces.
• 14 ounces of Passion-fruit, Purple lack sufficient amounts of Calcium and Zinc
• Both Raw Cauliflower as well as Raw Passion-fruit, Purple lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Raw Passion-fruit, Purple contain 3.9 times more Energy, 25.6 times more Omega 6, 4.7 times more Carbohydrate, 5.9 times more Sugars and 5.2 times more Fiber than Raw Cauliflower.
• Both Cauliflower and Passion-fruit, Purple offer comparable quantities of Protein per 14 ounces.
• 14 ounces of Cauliflower provide inadequate amounts of Energy and Omega 6
• Both Raw Cauliflower as well as Raw Passion-fruit, Purple provide inadequate amounts of Omega 3 in 14 ounces.