Comparing Nutrients in 14 ounces Cauliflower VS Yellow Sweet Peppers

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Yellow Sweet Peppers	13%	6%	81%

Macro Nutrients

	Cauliflower	Yellow Sweet Peppers	Recommended Dietary Allowance
Energy	3.42% 99kcal	3.7% 107kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	0.86% 0.83g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	0.38% 0.12g	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	19.3% 25g	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	9.4% 3.57g	38g per day for Men 19-50 years
Protein	13.6% 7.62g	7.1% 3.97g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Yellow Sweet Peppers	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.4% 39.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	9.26% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	22% 3.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53% 2.65mg	13.3% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	51.3% 0.67mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	6.1% 1.83μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	56.6% 226μg	25.8% 103μg	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	809% 728mg	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	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	Yellow Sweet Peppers	Recommended Dietary Allowance
Calcium	8.73% 87.3mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	47% 0.42mg	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	23% 1.83mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	26.7% 0.62mg	20% 0.46mg	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	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	35% 1187mg	24.7% 841mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	7.94% 119mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	9.88% 365g	9.87% 365g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Yellow Sweet Peppers per 14 oz

Compare the macro and micronutrient content in 14 oz of Cauliflower versus 14 oz of Yellow Sweet Peppers to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cauliflower vs Yellow Sweet Peppers:

• 14 ounces of Cauliflower have 1.8 times more Vitamin B1, 2.4 times more Vitamin B2, 4 times more Vitamin B5 and 2.2 times more Vitamin B9 than Yellow Sweet Peppers.
• While 14 oz of Raw Yellow Sweet Peppers contain 1.8 times more Vitamin B3 and 3.8 times more Vitamin C than Raw Cauliflower.
• Both Cauliflower and Yellow Sweet Peppers provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Yellow Sweet Peppers have insufficient amounts of Vitamin B2
• Both Raw Cauliflower as well as Raw Yellow Sweet Peppers have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cauliflower vs Yellow Sweet Peppers:

• 14 ounces of Cauliflower have 2 times more Calcium, 1.3 times more Magnesium, 1.3 times more Manganese, 1.8 times more Phosphorus, 1.4 times more Potassium, 15 times more Sodium and 1.6 times more Zinc than Yellow Sweet Peppers.
• While 14 oz of Raw Yellow Sweet Peppers contain 2.7 times more Copper than Raw Cauliflower.
• Both Cauliflower and Yellow Sweet Peppers contain similar levels of Iron and Water per 14 ounces.
• 14 ounces of Yellow Sweet Peppers lack sufficient amounts of Calcium and Zinc
• Both Raw Cauliflower as well as Raw Yellow Sweet Peppers lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cauliflower have 2.2 times more Fiber and 1.9 times more Protein than Yellow Sweet Peppers.
• While 14 oz of Raw Yellow Sweet Peppers contain 1.3 times more Carbohydrate than Raw Cauliflower.
• 14 ounces of Yellow Sweet Peppers provide inadequate amounts of Protein
• Both Raw Cauliflower as well as Raw Yellow Sweet Peppers provide inadequate amounts of Energy in 14 ounces.