Comparing Nutrients in 14 ounces Cauliflower VS Popcorn, sugar syrup/caramel, fat-free

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Popcorn, sugar syrup/caramel, fat-free	2%	3%	95%

Macro Nutrients

	Cauliflower	Popcorn, sugar syrup/caramel, fat-free	Recommended Dietary Allowance
Energy	3.42% 99kcal	52% 1512kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	5.73% 5.56g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	2.5% 0.79g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	11.4% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	13.7% 2.33g	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	275% 357g	130g per day for Men 19-50 years
Sugars	10.5% 7.6g	354% 257g	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	14% 7.94g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Popcorn, sugar syrup/caramel, fat-free	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	12.6% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	8.5% 1.36mg	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	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	3.97% 16μg	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% 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	3.44% 0.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.3% 61.5μg	2.98% 3.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Popcorn, sugar syrup/caramel, fat-free	Recommended Dietary Allowance
Calcium	8.73% 87.3mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	61.7% 0.56mg	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	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	25.5% 107mg	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	31% 218mg	700mg per day for Men 19-50 years
Potassium	35% 1187mg	13% 437mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	26% 14.3μg	55μg per day for Men 19-50 years
Sodium	7.94% 119mg	75.7% 1135mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	22.4% 2.46mg	11mg per day for Men 19-50 years
Water	9.88% 365g	0.64% 24g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Popcorn, sugar syrup/caramel, fat-free per 14 oz

Compare the macro and micronutrient content in 14 oz of Cauliflower versus 14 oz of Popcorn, sugar syrup/caramel, fat-free to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cauliflower vs Popcorn, sugar syrup/caramel, fat-free:

• 14 ounces of Cauliflower have 1.3 times more Vitamin B1, 1.5 times more Vitamin B3, 3.9 times more Vitamin B6, 14.3 times more Vitamin B9, more Vitamin C and 17.2 times more Vitamin K than Popcorn, sugar syrup/caramel, fat-free.
• Both Cauliflower and Popcorn, sugar syrup/caramel, fat-free provide similar amounts of Vitamin B2 per 14 ounces.
• 14 ounces of Popcorn, sugar syrup/caramel, fat-free have insufficient amounts of Vitamin B9, Vitamin C and Vitamin K
• Both Raw Cauliflower as well as Popcorn, sugar syrup/caramel, fat-free have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 14 ounces.

Comparing minerals per 14 ounces for Cauliflower vs Popcorn, sugar syrup/caramel, fat-free:

• 14 ounces of Cauliflower have 1.2 times more Calcium, 2.7 times more Potassium and 15.3 times more Water than Popcorn, sugar syrup/caramel, fat-free.
• While 14 oz of Popcorn, sugar syrup/caramel, fat-free contain 3.6 times more Copper, 1.9 times more Iron, 1.8 times more Magnesium, 6 times more Selenium, 9.5 times more Sodium and 2.3 times more Zinc than Raw Cauliflower.
• Both Cauliflower and Popcorn, sugar syrup/caramel, fat-free contain similar levels of Phosphorus per 14 ounces.
• 14 ounces of Cauliflower lack sufficient amounts of Selenium
• 14 ounces of Popcorn, sugar syrup/caramel, fat-free lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Popcorn, sugar syrup/caramel, fat-free contain 15.2 times more Energy, 3.1 times more Omega 3, 36.8 times more Omega 6, 18.1 times more Carbohydrate and 33.9 times more Sugars than Raw Cauliflower.
• Both Cauliflower and Popcorn, sugar syrup/caramel, fat-free offer comparable quantities of Fiber and Protein per 14 ounces.
• 14 ounces of Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6