Comparing Nutrients in 14 ounces Muffins, wheat bran, dry mix VS Boiled Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Muffins, wheat bran, dry mix	7%	25%	68%
Boiled Cauliflower	26%	15%	59%

Macro Nutrients

	Muffins, wheat bran, dry mix	Boiled Cauliflower	Recommended Dietary Allowance
Energy	54% 1572kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	49% 47.6g	1.84% 1.8g	97g per day for Men 19-50 years
Saturated Fat	36.5% 11.7g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	26.8% 0.43g	41.4% 0.66g	1.6g per day for Men 19-50 years
Omega 6	42% 7.12g	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	223% 290g	12.5% 16.3g	130g per day for Men 19-50 years
Sugars	NA	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	NA	24% 9.13g	38g per day for Men 19-50 years
Protein	50.3% 28g	13% 7.3g	56g per day for Men 19-50 years

Vitamins

	Muffins, wheat bran, dry mix	Boiled Cauliflower	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	119% 1.43mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85.5% 1.1mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	124% 20mg	10% 1.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53% 2.66mg	40.3% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.1mg	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	84.3% 337μg	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	0% 0mg	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	NA	1.85% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	45.6% 54.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Muffins, wheat bran, dry mix	Boiled Cauliflower	Recommended Dietary Allowance
Calcium	14.3% 143mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	88% 0.79mg	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	179% 14.3mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	82.2% 345mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	460% 10.6mg	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	272% 1905mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	23.3% 794mg	16.6% 564mg	3400mg per day for Men 19-50 years
Selenium	130% 71.4μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	185% 2778mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	54% 5.95mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	0.51% 19g	9.98% 369g	3700g per day for Men 19-50 years

Nutrient Comparison: Muffins, wheat bran, dry mix VS Boiled Cauliflower per 14 oz

Compare the macro and micronutrient content in 14 oz of Muffins, wheat bran, dry mix 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 Muffins, wheat bran, dry mix vs Boiled Cauliflower:

• 14 ounces of Muffins, wheat bran, dry mix have 8.6 times more Vitamin B1, 5.4 times more Vitamin B2, 12.2 times more Vitamin B3, 1.3 times more Vitamin B5, 1.6 times more Vitamin B6 and 1.9 times more Vitamin B9 than Boiled Cauliflower.
• While 14 oz of Boiled and Drained Cauliflower contain more Vitamin C than Muffins, wheat bran, dry mix.
• 14 ounces of Muffins, wheat bran, dry mix have insufficient amounts of Vitamin C
• Both Muffins, wheat bran, dry mix as well as Boiled and Drained Cauliflower have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Muffins, wheat bran, dry mix vs Boiled Cauliflower:

• 14 ounces of Muffins, wheat bran, dry mix have 2.3 times more Calcium, 11.1 times more Copper, 11.3 times more Iron, 9.7 times more Magnesium, 20.2 times more Manganese, 15 times more Phosphorus, 1.4 times more Potassium, 30 times more Selenium, 46.7 times more Sodium and 8.8 times more Zinc than Boiled Cauliflower.
• While 14 oz of Boiled and Drained Cauliflower contain 19.4 times more Water than Muffins, wheat bran, dry mix.
• 14 ounces of Boiled Cauliflower lack sufficient amounts of Calcium, Copper, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Muffins, wheat bran, dry mix have 17.2 times more Energy, 26.7 times more Fat, 42 times more Saturated Fat, 35.9 times more Omega 6, 17.8 times more Carbohydrate and 3.9 times more Protein than Boiled Cauliflower.
• While 14 oz of Boiled and Drained Cauliflower contain 1.5 times more Omega 3 than Muffins, wheat bran, dry mix.
• 14 ounces of Boiled Cauliflower provide inadequate amounts of Energy and Omega 6