Comparing Nutrients in 14 ounces Cauliflower VS Soymilk, original and vanilla, light, with added calcium, vitamins A and D

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Soymilk, original and vanilla, light, with added calcium, vitamins A and D	31%	23%	46%

Macro Nutrients

	Cauliflower	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	3.42% 99kcal	4.1% 119kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	3.15% 3.06g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	8.83% 1.5g	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	10.7% 14g	130g per day for Men 19-50 years
Sugars	10.5% 7.6g	14.3% 10.4g	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	17% 9.45g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	0% 0μg	27% 242μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	12.2% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	61.4% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	5.5% 0.88mg	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	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	8.93% 35.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	165% 3.97μg	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	31% 187IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.1% 0.32mg	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.3% 61.5μg	5.3% 6.35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	8.73% 87.3mg	49% 488mg	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	21.3% 1.7mg	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	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	49.3% 345mg	700mg per day for Men 19-50 years
Potassium	35% 1187mg	13.7% 464mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	16.6% 9.13μg	55μg per day for Men 19-50 years
Sodium	7.94% 119mg	12.7% 191mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	9.88% 365g	9.94% 368g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Soymilk, original and vanilla, light, with added calcium, vitamins A and D per 14 oz

Compare the macro and micronutrient content in 14 oz of Cauliflower versus 14 oz of Soymilk, original and vanilla, light, with added calcium, vitamins A and D to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cauliflower vs Soymilk, original and vanilla, light, with added calcium, vitamins A and D:

• 14 ounces of Cauliflower have 1.4 times more Vitamin B1, 2.3 times more Vitamin B3, 11.5 times more Vitamin B6, 6.3 times more Vitamin B9, more Vitamin C and 9.7 times more Vitamin K than Soymilk, original and vanilla, light, with added calcium, vitamins A and D.
• While 14 oz of Soymilk, original and vanilla, light, with added calcium, vitamins A and D contain more Vitamin A, 3.4 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Raw Cauliflower.
• 14 ounces of Cauliflower have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• 14 ounces of Soymilk, original and vanilla, light, with added calcium, vitamins A and D have insufficient amounts of Vitamin B3, Vitamin B6, Vitamin C and Vitamin K
• Both Raw Cauliflower as well as Soymilk, original and vanilla, light, with added calcium, vitamins A and D have insufficient amounts of Vitamin E in 14 ounces.

Comparing minerals per 14 ounces for Cauliflower vs Soymilk, original and vanilla, light, with added calcium, vitamins A and D:

• 14 ounces of Cauliflower have 2.6 times more Potassium than Soymilk, original and vanilla, light, with added calcium, vitamins A and D.
• While 14 oz of Soymilk, original and vanilla, light, with added calcium, vitamins A and D contain 5.6 times more Calcium, 2.2 times more Copper, 2 times more Phosphorus, 3.8 times more Selenium and 1.6 times more Sodium than Raw Cauliflower.
• Both Cauliflower and Soymilk, original and vanilla, light, with added calcium, vitamins A and D contain similar levels of Iron, Magnesium, Zinc and Water per 14 ounces.
• 14 ounces of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cauliflower have 1.4 times more Carbohydrate and 6.7 times more Fiber than Soymilk, original and vanilla, light, with added calcium, vitamins A and D.
• While 14 oz of Soymilk, original and vanilla, light, with added calcium, vitamins A and D contain 3.3 times more Omega 3, 23.6 times more Omega 6 and 1.4 times more Sugars than Raw Cauliflower.
• Both Cauliflower and Soymilk, original and vanilla, light, with added calcium, vitamins A and D offer comparable quantities of Protein per 14 ounces.
• 14 ounces of Cauliflower provide inadequate amounts of Omega 3 and Omega 6
• 14 ounces of Soymilk, original and vanilla, light, with added calcium, vitamins A and D provide inadequate amounts of Fiber
• Both Raw Cauliflower as well as Soymilk, original and vanilla, light, with added calcium, vitamins A and D provide inadequate amounts of Energy in 14 ounces.