Comparing Nutrients in 1 kilogram Dry Mix Bread Stuffing VS Boiled Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Dry Mix Bread Stuffing	12%	8%	80%
Boiled Cauliflower	26%	15%	59%

Macro Nutrients

	Dry Mix Bread Stuffing	Boiled Cauliflower	Recommended Dietary Allowance
Energy	133% 3860kcal	7.93% 230kcal	2900kcal per day for Men 19-50 years
Fat	35% 34g	4.64% 4.5g	97g per day for Men 19-50 years
Saturated Fat	26.4% 8.45g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	104% 1.67g	1.6g per day for Men 19-50 years
Omega 6	39.7% 6.75g	2.94% 0.5g	17g per day for Men 19-50 years
Cholesterol	3.45% 10mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	586% 762g	31.6% 41g	130g per day for Men 19-50 years
Sugars	114% 82.7g	28.7% 21g	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	84.2% 32g	60.5% 23g	38g per day for Men 19-50 years
Protein	196% 110g	33% 18.4g	56g per day for Men 19-50 years

Vitamins

	Dry Mix Bread Stuffing	Boiled Cauliflower	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	497% 5.96mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	311% 4.04mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	360% 57.7mg	25.6% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	79.6% 3.98mg	102% 5.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	117% 1.52mg	133% 1.73mg	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	420% 1680μg	110% 440μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	8.33% 0.2μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	492% 443mg	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	25.3% 3.8mg	4.67% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.17% 11μg	115% 138μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Mix Bread Stuffing	Boiled Cauliflower	Recommended Dietary Allowance
Calcium	97% 970mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	264% 2.38mg	20% 0.18mg	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	476% 38mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	95% 400mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	258% 5.94mg	57.4% 1.32mg	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	201% 1410mg	45.7% 320mg	700mg per day for Men 19-50 years
Potassium	72.4% 2460mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	873% 480μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	937% 14050mg	10% 150mg	1500mg per day for Men 19-50 years
Zinc	84.5% 9.3mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	1.14% 42g	25% 930g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Mix Bread Stuffing VS Boiled Cauliflower per 1 kg

Compare the macro and micronutrient content in 1 kg of Dry Mix Bread Stuffing versus 1 kg of Boiled Cauliflower to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Dry Mix Bread Stuffing vs Boiled Cauliflower:

• 1 kilogram of Dry Mix Bread Stuffing has 14.2 times more Vitamin B1, 7.8 times more Vitamin B2, 14.1 times more Vitamin B3, 3.8 times more Vitamin B9 and 5.4 times more Vitamin E than Boiled Cauliflower.
• While 1 kg of Boiled and Drained Cauliflower contains 1.3 times more Vitamin B5, more Vitamin C and 12.5 times more Vitamin K than Dry Mix Bread Stuffing.
• Both Dry Mix Bread Stuffing and Boiled Cauliflower provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Dry Mix Bread Stuffing have insufficient amounts of Vitamin C and Vitamin K
• 1 kilogram of Boiled Cauliflower have insufficient amounts of Vitamin E
• Both Dry Mix Bread Stuffing as well as Boiled and Drained Cauliflower have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Dry Mix Bread Stuffing vs Boiled Cauliflower:

• 1 kilogram of Dry Mix Bread Stuffing has 6.1 times more Calcium, 13.2 times more Copper, 11.9 times more Iron, 4.4 times more Magnesium, 4.5 times more Manganese, 4.4 times more Phosphorus, 1.7 times more Potassium, 80 times more Selenium, 93.7 times more Sodium and 5.5 times more Zinc than Boiled Cauliflower.
• While 1 kg of Boiled and Drained Cauliflower contains 22.1 times more Water than Dry Mix Bread Stuffing.
• 1 kilogram of Boiled Cauliflower lack sufficient amounts of Calcium, Copper, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dry Mix Bread Stuffing has 16.8 times more Energy, 7.6 times more Fat, 12.1 times more Saturated Fat, 13.5 times more Omega 6, 18.5 times more Carbohydrate, 4 times more Sugars, 1.4 times more Fiber and 6 times more Protein than Boiled Cauliflower.
• While 1 kg of Boiled and Drained Cauliflower contains 4.5 times more Omega 3 than Dry Mix Bread Stuffing.
• 1 kilogram of Boiled Cauliflower provide inadequate amounts of Energy and Omega 6