Comparing Nutrients in 14 ounces Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt	12%	7%	81%
Cauliflower	26%	8%	66%

Macro Nutrients

	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt	Cauliflower	Recommended Dietary Allowance
Energy	7.66% 222kcal	3.42% 99kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.67g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.42g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	4.7% 0.8g	0.37% 0.064g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34% 44.3g	15% 19.7g	130g per day for Men 19-50 years
Sugars	0.38% 0.28g	10.5% 7.6g	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	0% 0g	5.3% 3.85g	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	% 0g	% 3.73g	g per day for Men 19-50 years
Sucrose	% 0.28g	% 0g	g per day for Men 19-50 years
Fiber	4.18% 1.6g	21% 7.94g	38g per day for Men 19-50 years
Protein	11.7% 6.55g	13.6% 7.62g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt	Cauliflower	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.34mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.2% 0.76mg	53% 2.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	56% 0.73mg	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	25.8% 103μg	56.6% 226μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	213% 191mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.79% 0.12mg	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	51.3% 61.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt	Cauliflower	Recommended Dietary Allowance
Calcium	49.6% 496mg	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	18.5% 0.17mg	17% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.099% 3.97μg	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	233% 18.7mg	21% 1.67mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	39% 0.9mg	26.7% 0.62mg	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	15.3% 107mg	25% 175mg	700mg per day for Men 19-50 years
Potassium	2.7% 91mg	35% 1187mg	3400mg per day for Men 19-50 years
Selenium	NA	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	7.94% 119mg	1500mg per day for Men 19-50 years
Zinc	9.4% 1.03mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	9.27% 343g	9.88% 365g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt VS Cauliflower per 14 oz

Compare the macro and micronutrient content in 14 oz of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt versus 14 oz of Cauliflower to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt vs Cauliflower:

• 14 ounces of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt have 1.7 times more Vitamin B3 than Cauliflower.
• While 14 oz of Raw Cauliflower contain 2.7 times more Vitamin B2, 3.5 times more Vitamin B5, 5.6 times more Vitamin B6, 2.2 times more Vitamin B9, more Vitamin C and more Vitamin K than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt and Cauliflower provide similar amounts of Vitamin B1 per 14 ounces.
• 14 ounces of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt have insufficient amounts of Vitamin B2, Vitamin C and Vitamin K
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt as well as Raw Cauliflower have insufficient amounts of Vitamin E in 14 ounces.

Comparing minerals per 14 ounces for Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt vs Cauliflower:

• 14 ounces of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt have 5.7 times more Calcium, 11.2 times more Iron and 1.5 times more Manganese than Cauliflower.
• While 14 oz of Raw Cauliflower contain 1.9 times more Magnesium, 1.6 times more Phosphorus, 13 times more Potassium and 7.5 times more Sodium than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt and Cauliflower contain similar levels of Copper, Zinc and Water per 14 ounces.
• 14 ounces of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt lack sufficient amounts of Magnesium and Potassium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt have 2.2 times more Carbohydrate than Cauliflower.
• While 14 oz of Raw Cauliflower contain 27.3 times more Sugars and 5 times more Fiber than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt and Cauliflower offer comparable quantities of Protein per 14 ounces.
• 14 ounces of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt provide inadequate amounts of Fiber
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt as well as Raw Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6 in 14 ounces.