Comparing Nutrients in 14 ounces Dried Marjoram Spices VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Dried Marjoram Spices	14%	18%	68%
Cauliflower	26%	8%	66%

Macro Nutrients

	Dried Marjoram Spices	Cauliflower	Recommended Dietary Allowance
Energy	37% 1076kcal	3.42% 99kcal	2900kcal per day for Men 19-50 years
Fat	29% 28g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	6.56% 2.1g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	801% 13g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	27.4% 4.66g	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	185% 240g	15% 19.7g	130g per day for Men 19-50 years
Sugars	22.4% 16.2g	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	421% 160g	21% 7.94g	38g per day for Men 19-50 years
Protein	89.7% 50.2g	13.6% 7.62g	56g per day for Men 19-50 years

Vitamins

	Dried Marjoram Spices	Cauliflower	Recommended Dietary Allowance
Vitamin A	178% 1599μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	96% 1.15mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	96% 1.25mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	102% 16.4mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	53% 2.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	363% 4.72mg	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	272% 1087μg	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	227% 204mg	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	44.7% 6.7mg	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2056% 2467μg	51.3% 61.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Marjoram Spices	Cauliflower	Recommended Dietary Allowance
Calcium	790% 7898mg	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	500% 4.5mg	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	4103% 328mg	21% 1.67mg	8mg per day for Men 19-50 years
Magnesium	327% 1373mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	938% 21.6mg	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	173% 1214mg	25% 175mg	700mg per day for Men 19-50 years
Potassium	178% 6041mg	35% 1187mg	3400mg per day for Men 19-50 years
Selenium	32.5% 18μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	20.4% 306mg	7.94% 119mg	1500mg per day for Men 19-50 years
Zinc	130% 14.3mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	0.82% 30.3g	9.88% 365g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Marjoram Spices VS Cauliflower per 14 oz

Compare the macro and micronutrient content in 14 oz of Dried Marjoram Spices versus 14 oz of Cauliflower to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Dried Marjoram Spices vs Cauliflower:

• 14 ounces of Dried Marjoram Spices have more Vitamin A, 5.8 times more Vitamin B1, 5.3 times more Vitamin B2, 8.1 times more Vitamin B3, 6.5 times more Vitamin B6, 4.8 times more Vitamin B9, 21.1 times more Vitamin E and 40.1 times more Vitamin K than Cauliflower.
• Both Dried Marjoram Spices and Cauliflower provide similar amounts of Vitamin C per 14 ounces.
• 14 ounces of Cauliflower have insufficient amounts of Vitamin A and Vitamin E
• Both Dried Marjoram Spices as well as Raw Cauliflower have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Dried Marjoram Spices vs Cauliflower:

• 14 ounces of Dried Marjoram Spices have 90.5 times more Calcium, 29.1 times more Copper, 196.9 times more Iron, 23.1 times more Magnesium, 35.1 times more Manganese, 7 times more Phosphorus, 5.1 times more Potassium, 7.5 times more Selenium, 2.6 times more Sodium and 13.3 times more Zinc than Cauliflower.
• While 14 oz of Raw Cauliflower contain 12.1 times more Water than Dried Marjoram Spices.
• 14 ounces of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Dried Marjoram Spices have 10.8 times more Energy, 25.1 times more Fat, 215.3 times more Omega 3, 73.4 times more Omega 6, 12.2 times more Carbohydrate, 2.1 times more Sugars, 20.2 times more Fiber and 6.6 times more Protein than Cauliflower.
• 14 ounces of Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6