Comparing Nutrients in 1 kilogram Powder Cocoa Mix VS Frozen Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Powder Cocoa Mix	7%	9%	84%
Frozen Cauliflower	28%	8%	64%

Macro Nutrients

	Powder Cocoa Mix	Frozen Cauliflower	Recommended Dietary Allowance
Energy	137% 3980kcal	8.28% 240kcal	2900kcal per day for Men 19-50 years
Fat	41.2% 40g	2.8% 2.7g	97g per day for Men 19-50 years
Saturated Fat	74.3% 23.8g	1.3% 0.41g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	61.3% 0.98g	1.6g per day for Men 19-50 years
Omega 6	6.3% 1.07g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	644% 837g	36% 46.8g	130g per day for Men 19-50 years
Sugars	904% 656g	30.6% 22g	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	97% 37g	60.5% 23g	38g per day for Men 19-50 years
Protein	119% 66.7g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Powder Cocoa Mix	Frozen Cauliflower	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	80% 0.96mg	42.5% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	435% 5.65mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.6% 5.86mg	27% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	179% 8.93mg	27.2% 1.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.7% 1.14mg	95% 1.23mg	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	15% 60μg	160% 640μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	146% 3.5μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.22% 2mg	542% 488mg	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	12.7% 1.9mg	4.67% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.5% 9μg	123% 148μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Powder Cocoa Mix	Frozen Cauliflower	Recommended Dietary Allowance
Calcium	133% 1330mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	318% 2.86mg	34.4% 0.31mg	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	149% 12mg	67.5% 5.4mg	8mg per day for Men 19-50 years
Magnesium	198% 830mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	117% 2.7mg	85.7% 1.97mg	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	450% 3150mg	50% 350mg	700mg per day for Men 19-50 years
Potassium	209% 7120mg	56.8% 1930mg	3400mg per day for Men 19-50 years
Selenium	91% 50μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	336% 5040mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	133% 14.6mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	0.41% 15g	25% 925g	3700g per day for Men 19-50 years

Nutrient Comparison: Powder Cocoa Mix VS Frozen Cauliflower per 1 kg

Compare the macro and micronutrient content in 1 kg of Powder Cocoa Mix versus 1 kg of Frozen Cauliflower to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Powder Cocoa Mix vs Frozen Cauliflower:

• 1 kilogram of Powder Cocoa Mix has 1.9 times more Vitamin B1, 8.1 times more Vitamin B2, 1.4 times more Vitamin B3, 6.6 times more Vitamin B5 and more Vitamin B12 than Frozen Cauliflower.
• While 1 kg of Frozen Cauliflower, Unprepared contains 10.7 times more Vitamin B9, 244 times more Vitamin C and 16.4 times more Vitamin K than Powder Cocoa Mix.
• Both Powder Cocoa Mix and Frozen Cauliflower provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Powder Cocoa Mix have insufficient amounts of Vitamin B9, Vitamin C and Vitamin K
• 1 kilogram of Frozen Cauliflower have insufficient amounts of Vitamin B12
• Both Powder Cocoa Mix as well as Frozen Cauliflower, Unprepared have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Powder Cocoa Mix vs Frozen Cauliflower:

• 1 kilogram of Powder Cocoa Mix has 6 times more Calcium, 9.2 times more Copper, 2.2 times more Iron, 6.9 times more Magnesium, 1.4 times more Manganese, 9 times more Phosphorus, 3.7 times more Potassium, 6.3 times more Selenium, 21 times more Sodium and 8.6 times more Zinc than Frozen Cauliflower.
• While 1 kg of Frozen Cauliflower, Unprepared contains 61.7 times more Water than Powder Cocoa Mix.
• 1 kilogram of Frozen Cauliflower lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Powder Cocoa Mix has 16.6 times more Energy, 14.8 times more Fat, 58 times more Saturated Fat, 17.9 times more Carbohydrate, 29.5 times more Sugars, 1.6 times more Fiber and 3.3 times more Protein than Frozen Cauliflower.
• While 1 kg of Frozen Cauliflower, Unprepared contains 32.7 times more Omega 3 than Powder Cocoa Mix.
• 1 kilogram of Powder Cocoa Mix provide inadequate amounts of Omega 3
• 1 kilogram of Frozen Cauliflower provide inadequate amounts of Energy
• Both Powder Cocoa Mix as well as Frozen Cauliflower, Unprepared provide inadequate amounts of Omega 6 in one kilogram.