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

Macros Ratio

	Protein	Fat	Carbs
Desserts, apple crisp, prepared-from-recipe	4%	19%	77%
Cauliflower	26%	8%	66%

Macro Nutrients

	Desserts, apple crisp, prepared-from-recipe	Cauliflower	Recommended Dietary Allowance
Energy	22% 639kcal	3.42% 99kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.6g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	8.5% 2.7g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	25% 4.27g	0.37% 0.064g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 122g	15% 19.7g	130g per day for Men 19-50 years
Sugars	108% 78g	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	14.6% 5.56g	21% 7.94g	38g per day for Men 19-50 years
Protein	12.4% 6.95g	13.6% 7.62g	56g per day for Men 19-50 years

Vitamins

	Desserts, apple crisp, prepared-from-recipe	Cauliflower	Recommended Dietary Allowance
Vitamin A	12.8% 115μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.5% 0.33mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.7% 0.32mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.36mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.3% 0.37mg	53% 2.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	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	16% 63.5μg	56.6% 226μg	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	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	10% 1.5mg	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.6% 16.3μg	51.3% 61.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Desserts, apple crisp, prepared-from-recipe	Cauliflower	Recommended Dietary Allowance
Calcium	14% 139mg	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	31.3% 0.28mg	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	40.7% 3.25mg	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	22.4% 0.52mg	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	16% 111mg	25% 175mg	700mg per day for Men 19-50 years
Potassium	9.1% 310mg	35% 1187mg	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	7.94% 119mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	6.75% 250g	9.88% 365g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of Desserts, apple crisp, prepared-from-recipe versus 14 oz of 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 Cauliflower:

• 14 ounces of Desserts, apple crisp, prepared-from-recipe have more Vitamin A, 1.7 times more Vitamin B1, 1.4 times more Vitamin B2, 1.7 times more Vitamin B3 and 4.8 times more Vitamin E than Cauliflower.
• While 14 oz of Raw Cauliflower contain 7.3 times more Vitamin B5, 4.6 times more Vitamin B6, 3.6 times more Vitamin B9, 21.9 times more Vitamin C and 3.8 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 Cauliflower have insufficient amounts of Vitamin A and Vitamin E
• Both Desserts, apple crisp, prepared-from-recipe as well as Raw Cauliflower have insufficient amounts of Vitamin B12 in 14 ounces.

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

• 14 ounces of Desserts, apple crisp, prepared-from-recipe have 1.6 times more Calcium, 1.8 times more Copper, 2 times more Iron, 5.8 times more Selenium and 11.7 times more Sodium than Cauliflower.
• While 14 oz of Raw Cauliflower contain 1.9 times more Magnesium, 1.6 times more Phosphorus, 3.8 times more Potassium, 1.5 times more Zinc and 1.5 times more Water than Desserts, apple crisp, prepared-from-recipe.
• Both Desserts, apple crisp, prepared-from-recipe and Cauliflower contain similar levels of Manganese per 14 ounces.
• 14 ounces of Desserts, apple crisp, prepared-from-recipe lack sufficient amounts of Magnesium and Zinc
• 14 ounces of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Desserts, apple crisp, prepared-from-recipe have 6.4 times more Energy, 12.3 times more Fat, 5.3 times more Saturated Fat, 4.6 times more Omega 3, 67.2 times more Omega 6, 6.2 times more Carbohydrate and 10.3 times more Sugars than Cauliflower.
• While 14 oz of Raw Cauliflower contain 1.4 times more Fiber than Desserts, apple crisp, prepared-from-recipe.
• Both Desserts, apple crisp, prepared-from-recipe and Cauliflower offer comparable quantities of Protein per 14 ounces.
• 14 ounces of Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6