Comparing Nutrients in 1 kilogram Boiled Cauliflower VS Prepared With Water Powder Cocoa Mix

Macros Ratio

	Protein	Fat	Carbs
Boiled Cauliflower	26%	15%	59%
Prepared With Water Powder Cocoa Mix	7%	9%	84%

Macro Nutrients

	Boiled Cauliflower	Prepared With Water Powder Cocoa Mix	Recommended Dietary Allowance
Energy	7.93% 230kcal	19% 550kcal	2900kcal per day for Men 19-50 years
Fat	4.64% 4.5g	5.67% 5.5g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	10.3% 3.28g	32g per day for Men 19-50 years
Omega 3	104% 1.67g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.94% 0.5g	0.88% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.6% 41g	88.8% 115g	130g per day for Men 19-50 years
Sugars	28.7% 21g	125% 90g	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	60.5% 23g	13% 5g	38g per day for Men 19-50 years
Protein	33% 18.4g	16.4% 9.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Cauliflower	Prepared With Water Powder Cocoa Mix	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	60% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.6% 4.1mg	5.06% 0.81mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	102% 5.1mg	24.6% 1.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	133% 1.73mg	12.3% 0.16mg	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	110% 440μg	2.5% 10μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	21% 0.5μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	492% 443mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.67% 0.7mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	115% 138μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cauliflower	Prepared With Water Powder Cocoa Mix	Recommended Dietary Allowance
Calcium	16% 160mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	53.3% 0.48mg	0.9mg per day for Men 19-50 years
Fluoride	NA	15.4% 614μg	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	40% 3.2mg	21.3% 1.7mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	57.4% 1.32mg	16% 0.37mg	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	45.7% 320mg	61.4% 430mg	700mg per day for Men 19-50 years
Potassium	41.8% 1420mg	29% 990mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	10% 150mg	48.7% 730mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	25% 930g	23.3% 863g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Cauliflower VS Prepared With Water Powder Cocoa Mix per 1 kg

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

Lets compare vitamin content per 1 kilogram of Boiled Cauliflower vs Prepared With Water Powder Cocoa Mix:

• 1 kilogram of Boiled Cauliflower has 3.2 times more Vitamin B1, 5.1 times more Vitamin B3, 4.1 times more Vitamin B5, 10.8 times more Vitamin B6, 44 times more Vitamin B9, more Vitamin C and 138 times more Vitamin K than Prepared With Water Powder Cocoa Mix.
• While 1 kg of Prepared With Water Powder Cocoa Mix contains 1.5 times more Vitamin B2 and more Vitamin B12 than Boiled and Drained Cauliflower.
• 1 kilogram of Boiled Cauliflower have insufficient amounts of Vitamin B12
• 1 kilogram of Prepared With Water Powder Cocoa Mix have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K
• Both Boiled and Drained Cauliflower as well as Prepared With Water Powder Cocoa Mix have insufficient amounts of Vitamin A and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Boiled Cauliflower vs Prepared With Water Powder Cocoa Mix:

• 1 kilogram of Boiled Cauliflower has 1.9 times more Iron, 3.6 times more Manganese and 1.4 times more Potassium than Prepared With Water Powder Cocoa Mix.
• While 1 kg of Prepared With Water Powder Cocoa Mix contains 1.3 times more Calcium, 2.7 times more Copper, 1.3 times more Magnesium, 1.3 times more Phosphorus and 4.9 times more Sodium than Boiled and Drained Cauliflower.
• Both Boiled Cauliflower and Prepared With Water Powder Cocoa Mix contain similar levels of Water per one kilogram.
• 1 kilogram of Boiled Cauliflower lack sufficient amounts of Calcium and Copper
• 1 kilogram of Prepared With Water Powder Cocoa Mix lack sufficient amounts of Manganese
• Both Boiled and Drained Cauliflower as well as Prepared With Water Powder Cocoa Mix lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Cauliflower has more Omega 3, 4.6 times more Fiber and 2 times more Protein than Prepared With Water Powder Cocoa Mix.
• While 1 kg of Prepared With Water Powder Cocoa Mix contains 2.8 times more Carbohydrate and 4.3 times more Sugars than Boiled and Drained Cauliflower.
• 1 kilogram of Prepared With Water Powder Cocoa Mix provide inadequate amounts of Omega 3, Fiber and Protein
• Both Boiled and Drained Cauliflower as well as Prepared With Water Powder Cocoa Mix provide inadequate amounts of Energy and Omega 6 in one kilogram.