Comparing Nutrients in 1 kilogram Sweetened Mocha Instant Coffee VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Sweetened Mocha Instant Coffee	5%	31%	64%
Cauliflower	26%	8%	66%

Macro Nutrients

	Sweetened Mocha Instant Coffee	Cauliflower	Recommended Dietary Allowance
Energy	159% 4600kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	164% 159g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	154% 49.3g	4.06% 1.3g	32g per day for Men 19-50 years
Omega 3	36.3% 0.58g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	58.5% 9.95g	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	570% 740g	38.2% 49.7g	130g per day for Men 19-50 years
Sugars	803% 582g	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	NA	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	NA	% 9.4g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	50% 19g	52.6% 20g	38g per day for Men 19-50 years
Protein	94% 53g	34.3% 19g	56g per day for Men 19-50 years

Vitamins

	Sweetened Mocha Instant Coffee	Cauliflower	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	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	141% 22.6mg	31.7% 5.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	133% 6.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.3% 0.55mg	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	22.5% 90μg	143% 570μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	188% 4.5μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.67% 6mg	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	0% 0mg	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.5% 15μg	129% 155μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Mocha Instant Coffee	Cauliflower	Recommended Dietary Allowance
Calcium	271% 2710mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	483% 4.35mg	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	0% 0mg	52.5% 4.2mg	8mg per day for Men 19-50 years
Magnesium	162% 680mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	193% 4.45mg	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	359% 2510mg	63% 440mg	700mg per day for Men 19-50 years
Potassium	304% 10330mg	88% 2990mg	3400mg per day for Men 19-50 years
Selenium	113% 62μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	211% 3170mg	20% 300mg	1500mg per day for Men 19-50 years
Zinc	87.3% 9.6mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	0.46% 17g	25% 921g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweetened Mocha Instant Coffee VS Cauliflower per 1 kg

Compare the macro and micronutrient content in 1 kg of Sweetened Mocha Instant Coffee versus 1 kg of Cauliflower to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Sweetened Mocha Instant Coffee vs Cauliflower:

• 1 kilogram of Sweetened Mocha Instant Coffee has 4.5 times more Vitamin B3 and more Vitamin B12 than Cauliflower.
• While 1 kg of Raw Cauliflower contains 1.6 times more Vitamin B1, 2.1 times more Vitamin B2, 12.8 times more Vitamin B5, 3.3 times more Vitamin B6, 6.3 times more Vitamin B9, 80.3 times more Vitamin C and 10.3 times more Vitamin K than Sweetened Mocha Instant Coffee.
• 1 kilogram of Sweetened Mocha Instant Coffee have insufficient amounts of Vitamin B5, Vitamin C and Vitamin K
• 1 kilogram of Cauliflower have insufficient amounts of Vitamin B12
• Both Sweetened Mocha Instant Coffee as well as Raw Cauliflower have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Sweetened Mocha Instant Coffee vs Cauliflower:

• 1 kilogram of Sweetened Mocha Instant Coffee has 12.3 times more Calcium, 11.2 times more Copper, 4.5 times more Magnesium, 2.9 times more Manganese, 5.7 times more Phosphorus, 3.5 times more Potassium, 10.3 times more Selenium, 10.6 times more Sodium and 3.6 times more Zinc than Cauliflower.
• While 1 kg of Raw Cauliflower contains more Iron and 54.2 times more Water than Sweetened Mocha Instant Coffee.
• 1 kilogram of Sweetened Mocha Instant Coffee lack sufficient amounts of Iron
• 1 kilogram of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Sweetened Mocha Instant Coffee has 18.4 times more Energy, 56.7 times more Fat, 38 times more Saturated Fat, 3.9 times more Omega 3, 62.2 times more Omega 6, 14.9 times more Carbohydrate, 30.5 times more Sugars and 2.8 times more Protein than Cauliflower.
• Both Sweetened Mocha Instant Coffee and Cauliflower offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6