Comparing Nutrients in 14 ounces Desserts, apple crisp, prepared-from-recipe VS Boiled Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Desserts, apple crisp, prepared-from-recipe	4%	19%	77%
Boiled Cauliflower	26%	15%	59%

Macro Nutrients

	Desserts, apple crisp, prepared-from-recipe	Boiled Cauliflower	Recommended Dietary Allowance
Energy	22% 639kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.6g	1.84% 1.8g	97g per day for Men 19-50 years
Saturated Fat	8.5% 2.7g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	41.4% 0.66g	1.6g per day for Men 19-50 years
Omega 6	25% 4.27g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 122g	12.5% 16.3g	130g per day for Men 19-50 years
Sugars	108% 78g	11.4% 8.26g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	14.6% 5.56g	24% 9.13g	38g per day for Men 19-50 years
Protein	12.4% 6.95g	13% 7.3g	56g per day for Men 19-50 years

Vitamins

	Desserts, apple crisp, prepared-from-recipe	Boiled Cauliflower	Recommended Dietary Allowance
Vitamin A	12.8% 115μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.5% 0.33mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.7% 0.32mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.36mg	10% 1.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.3% 0.37mg	40.3% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	53% 0.69mg	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	16% 63.5μg	43.7% 175μg	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	9.7% 8.73mg	195% 176mg	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	10% 1.5mg	1.85% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.6% 16.3μg	45.6% 54.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Desserts, apple crisp, prepared-from-recipe	Boiled Cauliflower	Recommended Dietary Allowance
Calcium	14% 139mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	31.3% 0.28mg	7.94% 0.071mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	40.7% 3.25mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	22.4% 0.52mg	22.8% 0.52mg	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	16% 111mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	9.1% 310mg	16.6% 564mg	3400mg per day for Men 19-50 years
Selenium	25.3% 14μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	93% 1393mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	6.75% 250g	9.98% 369g	3700g per day for Men 19-50 years

Nutrient Comparison: Desserts, apple crisp, prepared-from-recipe VS Boiled Cauliflower per 14 oz

Compare the macro and micronutrient content in 14 oz of Desserts, apple crisp, prepared-from-recipe versus 14 oz of Boiled Cauliflower to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Desserts, apple crisp, prepared-from-recipe vs Boiled Cauliflower:

• 14 ounces of Desserts, apple crisp, prepared-from-recipe have 29 times more Vitamin A, 2 times more Vitamin B1, 1.6 times more Vitamin B2, 2.1 times more Vitamin B3 and 5.4 times more Vitamin E than Boiled Cauliflower.
• While 14 oz of Boiled and Drained Cauliflower contain 5.5 times more Vitamin B5, 4.3 times more Vitamin B6, 2.8 times more Vitamin B9, 20.1 times more Vitamin C and 3.4 times more Vitamin K than Desserts, apple crisp, prepared-from-recipe.
• 14 ounces of Desserts, apple crisp, prepared-from-recipe have insufficient amounts of Vitamin B5
• 14 ounces of Boiled Cauliflower have insufficient amounts of Vitamin A and Vitamin E
• Both Desserts, apple crisp, prepared-from-recipe as well as Boiled and Drained Cauliflower have insufficient amounts of Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Desserts, apple crisp, prepared-from-recipe vs Boiled Cauliflower:

• 14 ounces of Desserts, apple crisp, prepared-from-recipe have 2.2 times more Calcium, 3.9 times more Copper, 2.6 times more Iron, 5.8 times more Selenium and 23.4 times more Sodium than Boiled Cauliflower.
• While 14 oz of Boiled and Drained Cauliflower contain 1.8 times more Potassium and 1.5 times more Water than Desserts, apple crisp, prepared-from-recipe.
• Both Desserts, apple crisp, prepared-from-recipe and Boiled Cauliflower contain similar levels of Manganese and Phosphorus per 14 ounces.
• 14 ounces of Desserts, apple crisp, prepared-from-recipe lack sufficient amounts of Magnesium
• 14 ounces of Boiled Cauliflower lack sufficient amounts of Calcium, Copper and Selenium
• Both Desserts, apple crisp, prepared-from-recipe as well as Boiled and Drained Cauliflower lack sufficient amounts of Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Desserts, apple crisp, prepared-from-recipe have 7 times more Energy, 7.6 times more Fat, 9.8 times more Saturated Fat, 21.5 times more Omega 6, 7.5 times more Carbohydrate and 9.5 times more Sugars than Boiled Cauliflower.
• While 14 oz of Boiled and Drained Cauliflower contain 2.4 times more Omega 3 and 1.6 times more Fiber than Desserts, apple crisp, prepared-from-recipe.
• Both Desserts, apple crisp, prepared-from-recipe and Boiled Cauliflower offer comparable quantities of Protein per 14 ounces.
• 14 ounces of Boiled Cauliflower provide inadequate amounts of Energy and Omega 6