Comparing Nutrients in 14 ounces Cauliflower VS Puddings, chocolate, ready-to-eat, fat free

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Puddings, chocolate, ready-to-eat, fat free	8%	3%	89%

Macro Nutrients

	Cauliflower	Puddings, chocolate, ready-to-eat, fat free	Recommended Dietary Allowance
Energy	3.42% 99kcal	12.7% 369kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	0% 0g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	1.37% 3.97mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.7g	63.7% 83g	130g per day for Men 19-50 years
Sugars	10.5% 7.6g	86.2% 62.5g	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	3.13% 1.2g	38g per day for Men 19-50 years
Protein	13.6% 7.62g	13.7% 7.66g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Puddings, chocolate, ready-to-eat, fat free	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	5.95% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	22.6% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	2.16% 0.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53% 2.65mg	11.7% 0.59mg	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	2.98% 12μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	25% 0.6μg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.3% 61.5μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Puddings, chocolate, ready-to-eat, fat free	Recommended Dietary Allowance
Calcium	8.73% 87.3mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	36.6% 0.33mg	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	84% 6.7mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	26.7% 0.62mg	13.5% 0.31mg	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	30.6% 214mg	700mg per day for Men 19-50 years
Potassium	35% 1187mg	24.3% 826mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	7.94% 119mg	40.7% 611mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	9.88% 365g	8.18% 303g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Puddings, chocolate, ready-to-eat, fat free per 14 oz

Compare the macro and micronutrient content in 14 oz of Cauliflower versus 14 oz of Puddings, chocolate, ready-to-eat, fat free to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cauliflower vs Puddings, chocolate, ready-to-eat, fat free:

• 14 ounces of Cauliflower have 2.8 times more Vitamin B1, 5.8 times more Vitamin B3, 4.5 times more Vitamin B5, 11.5 times more Vitamin B6, 19 times more Vitamin B9, more Vitamin C and 155 times more Vitamin K than Puddings, chocolate, ready-to-eat, fat free.
• While 14 oz of Puddings, chocolate, ready-to-eat, fat free contain more Vitamin B12 than Raw Cauliflower.
• Both Cauliflower and Puddings, chocolate, ready-to-eat, fat free provide similar amounts of Vitamin B2 per 14 ounces.
• 14 ounces of Cauliflower have insufficient amounts of Vitamin B12
• 14 ounces of Puddings, chocolate, ready-to-eat, fat free have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K
• Both Raw Cauliflower as well as Puddings, chocolate, ready-to-eat, fat free have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in 14 ounces.

Comparing minerals per 14 ounces for Cauliflower vs Puddings, chocolate, ready-to-eat, fat free:

• 14 ounces of Cauliflower have 2 times more Manganese, 1.4 times more Potassium and 1.2 times more Water than Puddings, chocolate, ready-to-eat, fat free.
• While 14 oz of Puddings, chocolate, ready-to-eat, fat free contain 1.8 times more Calcium, 2.1 times more Copper, 4 times more Iron, 2.7 times more Selenium and 5.1 times more Sodium than Raw Cauliflower.
• Both Cauliflower and Puddings, chocolate, ready-to-eat, fat free contain similar levels of Magnesium, Phosphorus and Zinc per 14 ounces.
• 14 ounces of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cauliflower have 6.7 times more Fiber than Puddings, chocolate, ready-to-eat, fat free.
• While 14 oz of Puddings, chocolate, ready-to-eat, fat free contain 3.7 times more Energy, 4.2 times more Carbohydrate and 8.2 times more Sugars than Raw Cauliflower.
• Both Cauliflower and Puddings, chocolate, ready-to-eat, fat free offer comparable quantities of Protein per 14 ounces.
• 14 ounces of Cauliflower provide inadequate amounts of Energy
• 14 ounces of Puddings, chocolate, ready-to-eat, fat free provide inadequate amounts of Fiber
• Both Raw Cauliflower as well as Puddings, chocolate, ready-to-eat, fat free provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.