Comparing Nutrients in 14 ounces Mammy-apple VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Mammy-apple	4%	8%	88%
Cauliflower	26%	8%	66%

Macro Nutrients

	Mammy-apple	Cauliflower	Recommended Dietary Allowance
Energy	6.98% 202kcal	3.42% 99kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	1.84% 0.31g	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	38% 49.6g	15% 19.7g	130g per day for Men 19-50 years
Sugars	NA	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	31.3% 12g	21% 7.94g	38g per day for Men 19-50 years
Protein	3.54% 2g	13.6% 7.62g	56g per day for Men 19-50 years

Vitamins

	Mammy-apple	Cauliflower	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.92% 1.6mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.18% 0.41mg	53% 2.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	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	14% 55.6μg	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	61.7% 55.6mg	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	NA	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	51.3% 61.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mammy-apple	Cauliflower	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	38% 0.34mg	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	34.7% 2.78mg	21% 1.67mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	NA	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	6.24% 43.7mg	25% 175mg	700mg per day for Men 19-50 years
Potassium	5.5% 187mg	35% 1187mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	3.97% 59.5mg	7.94% 119mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	9.25% 342g	9.88% 365g	3700g per day for Men 19-50 years

Nutrient Comparison: Mammy-apple VS Cauliflower per 14 oz

Compare the macro and micronutrient content in 14 oz of Mammy-apple versus 14 oz of Cauliflower to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Mammy-apple vs Cauliflower:

• 14 oz of Raw Cauliflower contain 2.5 times more Vitamin B1, 1.5 times more Vitamin B2, 1.3 times more Vitamin B3, 6.5 times more Vitamin B5, 1.8 times more Vitamin B6, 4.1 times more Vitamin B9 and 3.4 times more Vitamin C than Raw Mammy-apple.
• 14 ounces of Mammy-apple have insufficient amounts of Vitamin B1
• Both Raw Mammy-apple as well as Raw Cauliflower have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Mammy-apple vs Cauliflower:

• 14 ounces of Mammy-apple have 2.2 times more Copper and 1.7 times more Iron than Cauliflower.
• While 14 oz of Raw Cauliflower contain 2 times more Calcium, 4 times more Phosphorus, 6.4 times more Potassium, 2 times more Sodium and 2.7 times more Zinc than Raw Mammy-apple.
• Both Mammy-apple and Cauliflower contain similar levels of Magnesium and Water per 14 ounces.
• 14 ounces of Mammy-apple lack sufficient amounts of Calcium, Phosphorus, Potassium and Zinc
• Both Raw Mammy-apple as well as Raw Cauliflower lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Mammy-apple have 2.5 times more Carbohydrate and 1.5 times more Fiber than Cauliflower.
• While 14 oz of Raw Cauliflower contain 3.8 times more Protein than Raw Mammy-apple.
• 14 ounces of Mammy-apple provide inadequate amounts of Protein
• Both Raw Mammy-apple as well as Raw Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6 in 14 ounces.