Comparing Nutrients in 1 kilogram Apples no Skin VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Apples no Skin	2%	2%	96%
Cauliflower	26%	8%	66%

Macro Nutrients

	Apples no Skin	Cauliflower	Recommended Dietary Allowance
Energy	16.6% 480kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	1.34% 1.3g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	0.66% 0.21g	4.06% 1.3g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	0.94% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 128g	38.2% 49.7g	130g per day for Men 19-50 years
Sugars	139% 101g	26.3% 19g	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	83% 60.3g	13.4% 9.7g	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	% 32.5g	% 9.4g	g per day for Men 19-50 years
Sucrose	% 8.2g	% 0g	g per day for Men 19-50 years
Fiber	34.2% 13g	52.6% 20g	38g per day for Men 19-50 years
Protein	4.82% 2.7g	34.3% 19g	56g per day for Men 19-50 years

Vitamins

	Apples no Skin	Cauliflower	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	31.7% 5.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.71mg	133% 6.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.5% 0.37mg	142% 1.84mg	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% 0μg	143% 570μg	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	44.4% 40mg	536% 482mg	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	3.33% 0.5mg	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5% 6μg	129% 155μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Apples no Skin	Cauliflower	Recommended Dietary Allowance
Calcium	5% 50mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	34.4% 0.31mg	43.3% 0.39mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.25% 10μg	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	8.75% 0.7mg	52.5% 4.2mg	8mg per day for Men 19-50 years
Magnesium	9.52% 40mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	16.5% 0.38mg	67.4% 1.55mg	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	15.7% 110mg	63% 440mg	700mg per day for Men 19-50 years
Potassium	26.5% 900mg	88% 2990mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	20% 300mg	1500mg per day for Men 19-50 years
Zinc	4.55% 0.5mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	23.4% 867g	25% 921g	3700g per day for Men 19-50 years

Nutrient Comparison: Apples no Skin VS Cauliflower per 1 kg

Compare the macro and micronutrient content in 1 kg of Apples no Skin versus 1 kg of Cauliflower to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Apples no Skin vs Cauliflower:

• 1 kg of Raw Cauliflower contains 2.6 times more Vitamin B1, 2.1 times more Vitamin B2, 5.6 times more Vitamin B3, 9.4 times more Vitamin B5, 5 times more Vitamin B6, more Vitamin B9, 12.1 times more Vitamin C and 25.8 times more Vitamin K than Raw Apples without skin.
• 1 kilogram of Apples no Skin have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin K
• Both Raw Apples without skin as well as Raw Cauliflower have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Apples no Skin vs Cauliflower:

• 1 kg of Raw Cauliflower contains 4.4 times more Calcium, 1.3 times more Copper, 6 times more Iron, 3.8 times more Magnesium, 4.1 times more Manganese, 4 times more Phosphorus, 3.3 times more Potassium, more Sodium and 5.4 times more Zinc than Raw Apples without skin.
• Both Apples no Skin and Cauliflower contain similar levels of Water per one kilogram.
• 1 kilogram of Apples no Skin lack sufficient amounts of Calcium, Iron, Magnesium, Manganese, Phosphorus and Zinc
• Both Raw Apples without skin as well as Raw Cauliflower lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Apples no Skin has 2.6 times more Carbohydrate, 5.3 times more Sugars and 6.2 times more Fructose than Cauliflower.
• While 1 kg of Raw Cauliflower contains 1.5 times more Fiber and 7.1 times more Protein than Raw Apples without skin.
• 1 kilogram of Apples no Skin provide inadequate amounts of Protein
• Both Raw Apples without skin as well as Raw Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6 in one kilogram.