Comparing Nutrients in 14 ounces Frostings, chocolate, creamy, ready-to-eat VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Frostings, chocolate, creamy, ready-to-eat	1%	38%	61%
Cauliflower	26%	8%	66%

Macro Nutrients

	Frostings, chocolate, creamy, ready-to-eat	Cauliflower	Recommended Dietary Allowance
Energy	54.3% 1576kcal	3.42% 99kcal	2900kcal per day for Men 19-50 years
Fat	72% 70g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	68.5% 22g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	24% 0.38g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	49.7% 8.45g	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	193% 251g	15% 19.7g	130g per day for Men 19-50 years
Sugars	316% 229g	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	9.4% 3.57g	21% 7.94g	38g per day for Men 19-50 years
Protein	7.8% 4.37g	13.6% 7.62g	56g per day for Men 19-50 years

Vitamins

	Frostings, chocolate, creamy, ready-to-eat	Cauliflower	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.3% 0.052mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.2% 0.067mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.95% 0.47mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.22% 0.11mg	53% 2.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.53% 0.02mg	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	0.99% 3.97μg	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	0% 0mg	213% 191mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	41.3% 6.2mg	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

	Frostings, chocolate, creamy, ready-to-eat	Cauliflower	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	88% 0.79mg	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	70.4% 5.64mg	21% 1.67mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	41.4% 0.95mg	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	44.8% 314mg	25% 175mg	700mg per day for Men 19-50 years
Potassium	23% 778mg	35% 1187mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	48.4% 726mg	7.94% 119mg	1500mg per day for Men 19-50 years
Zinc	10.5% 1.15mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	1.82% 67.5g	9.88% 365g	3700g per day for Men 19-50 years

Nutrient Comparison: Frostings, chocolate, creamy, ready-to-eat VS Cauliflower per 14 oz

Compare the macro and micronutrient content in 14 oz of Frostings, chocolate, creamy, ready-to-eat versus 14 oz of Cauliflower to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Frostings, chocolate, creamy, ready-to-eat vs Cauliflower:

• 14 ounces of Frostings, chocolate, creamy, ready-to-eat have 19.5 times more Vitamin E than Cauliflower.
• While 14 oz of Raw Cauliflower contain 3.8 times more Vitamin B1, 3.5 times more Vitamin B2, 4.3 times more Vitamin B3, 23.8 times more Vitamin B5, 36.8 times more Vitamin B6, 57 times more Vitamin B9, more Vitamin C and more Vitamin K than Frostings, chocolate, creamy, ready-to-eat.
• 14 ounces of Frostings, chocolate, creamy, ready-to-eat have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K
• 14 ounces of Cauliflower have insufficient amounts of Vitamin E
• Both Frostings, chocolate, creamy, ready-to-eat as well as Raw Cauliflower have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Frostings, chocolate, creamy, ready-to-eat vs Cauliflower:

• 14 ounces of Frostings, chocolate, creamy, ready-to-eat have 5.1 times more Copper, 3.4 times more Iron, 1.4 times more Magnesium, 1.5 times more Manganese, 1.8 times more Phosphorus and 6.1 times more Sodium than Cauliflower.
• While 14 oz of Raw Cauliflower contain 2.8 times more Calcium, 1.5 times more Potassium and 5.4 times more Water than Frostings, chocolate, creamy, ready-to-eat.
• Both Frostings, chocolate, creamy, ready-to-eat and Cauliflower contain similar levels of Zinc per 14 ounces.
• 14 ounces of Frostings, chocolate, creamy, ready-to-eat lack sufficient amounts of Calcium
• Both Frostings, chocolate, creamy, ready-to-eat as well as Raw Cauliflower lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Frostings, chocolate, creamy, ready-to-eat have 15.9 times more Energy, 62.9 times more Fat, 42.5 times more Saturated Fat, 6.4 times more Omega 3, 133.1 times more Omega 6, 12.7 times more Carbohydrate and 30.2 times more Sugars than Cauliflower.
• While 14 oz of Raw Cauliflower contain 2.2 times more Fiber and 1.7 times more Protein than Frostings, chocolate, creamy, ready-to-eat.
• 14 ounces of Frostings, chocolate, creamy, ready-to-eat provide inadequate amounts of Protein
• 14 ounces of Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6