Comparing Nutrients in 14 ounces Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	4%	7%	89%
Cauliflower	26%	8%	66%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	Cauliflower	Recommended Dietary Allowance
Energy	55.3% 1603kcal	3.42% 99kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.5g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	7.94% 2.54g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	5.9% 1g	0.37% 0.064g	17g per day for Men 19-50 years
Cholesterol	1.37% 3.97mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	275% 358g	15% 19.7g	130g per day for Men 19-50 years
Sugars	233% 169g	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	NA	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	NA	% 3.73g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	21% 7.94g	38g per day for Men 19-50 years
Protein	27.6% 15.5g	13.6% 7.62g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	Cauliflower	Recommended Dietary Allowance
Vitamin A	481% 4326μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	483% 5.8mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	766% 9.96mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	657% 105mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.6% 2.33mg	53% 2.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	837% 11mg	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	492% 1969μg	56.6% 226μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1141% 27.4μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.4% 3.97mg	213% 191mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	129% 774IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	33.6% 5.04mg	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.66% 0.79μg	51.3% 61.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	Cauliflower	Recommended Dietary Allowance
Calcium	1.2% 12mg	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	56.4% 0.51mg	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	378% 30.2mg	21% 1.67mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	109% 2.5mg	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	38% 266mg	25% 175mg	700mg per day for Men 19-50 years
Potassium	8.87% 302mg	35% 1187mg	3400mg per day for Men 19-50 years
Selenium	65% 35.7μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	167% 2500mg	7.94% 119mg	1500mg per day for Men 19-50 years
Zinc	216% 23.8mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	0.13% 4.76g	9.88% 365g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES VS Cauliflower per 14 oz

Compare the macro and micronutrient content in 14 oz of Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES 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 ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES vs Cauliflower:

• 14 ounces of Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES have more Vitamin A, 29.2 times more Vitamin B1, 41.8 times more Vitamin B2, 52.3 times more Vitamin B3, 14.9 times more Vitamin B6, 8.7 times more Vitamin B9, more Vitamin B12, more Vitamin D and 15.9 times more Vitamin E than Cauliflower.
• While 14 oz of Raw Cauliflower contain 48.2 times more Vitamin C and 77.5 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES.
• Both Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES and Cauliflower provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES have insufficient amounts of Vitamin C and Vitamin K
• 14 ounces of Cauliflower have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E

Comparing minerals per 14 ounces for Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES vs Cauliflower:

• 14 ounces of Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES have 3.3 times more Copper, 18.1 times more Iron, 4.1 times more Manganese, 1.5 times more Phosphorus, 15 times more Selenium, 21 times more Sodium and 22.2 times more Zinc than Cauliflower.
• While 14 oz of Raw Cauliflower contain 7.3 times more Calcium, 3.9 times more Potassium and 76.7 times more Water than Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES.
• Both Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES and Cauliflower contain similar levels of Magnesium per 14 ounces.
• 14 ounces of Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES lack sufficient amounts of Calcium
• 14 ounces of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES have 16.2 times more Energy, 11.3 times more Fat, 4.9 times more Saturated Fat, 18.1 times more Carbohydrate, 22.3 times more Sugars and 2 times more Protein than Cauliflower.
• While 14 oz of Raw Cauliflower contain 2 times more Fiber than Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES.
• 14 ounces of Cauliflower provide inadequate amounts of Energy
• Both Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES as well as Raw Cauliflower provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.