Comparing Nutrients in 1 kilogram Boiled Cauliflower VS George Weston Bakeries, Thomas English Muffins

Macros Ratio

	Protein	Fat	Carbs
Boiled Cauliflower	26%	15%	59%
George Weston Bakeries, Thomas English Muffins	14%	7%	79%

Macro Nutrients

	Boiled Cauliflower	George Weston Bakeries, Thomas English Muffins	Recommended Dietary Allowance
Energy	7.93% 230kcal	80% 2320kcal	2900kcal per day for Men 19-50 years
Fat	4.64% 4.5g	18.6% 18g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	9.63% 3.08g	32g per day for Men 19-50 years
Omega 3	104% 1.67g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	2.94% 0.5g	49.5% 8.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	31.6% 41g	354% 460g	130g per day for Men 19-50 years
Sugars	28.7% 21g	NA	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	NA	38g per day for Men 19-50 years
Protein	33% 18.4g	143% 80g	56g per day for Men 19-50 years

Vitamins

	Boiled Cauliflower	George Weston Bakeries, Thomas English Muffins	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	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.6% 4.1mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	102% 5.1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	133% 1.73mg	NA	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	100% 400μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	492% 443mg	NA	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	115% 138μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cauliflower	George Weston Bakeries, Thomas English Muffins	Recommended Dietary Allowance
Calcium	16% 160mg	180% 1800mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	NA	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	40% 3.2mg	175% 14mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	NA	420mg per day for Men 19-50 years
Manganese	57.4% 1.32mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	41.8% 1420mg	NA	3400mg per day for Men 19-50 years
Selenium	11% 6μg	NA	55μg per day for Men 19-50 years
Sodium	10% 150mg	230% 3450mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	NA	11mg per day for Men 19-50 years
Water	25% 930g	11.5% 426g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Cauliflower VS George Weston Bakeries, Thomas English Muffins per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Cauliflower versus 1 kg of George Weston Bakeries, Thomas English Muffins to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Cauliflower vs George Weston Bakeries, Thomas English Muffins:

• Both Boiled and Drained Cauliflower and George Weston Bakeries, Thomas English Muffins have similar amounts of vitamins per 1 kg
• Both Boiled Cauliflower and George Weston Bakeries, Thomas English Muffins provide similar amounts of Vitamin B9 per one kilogram.
• Both Boiled and Drained Cauliflower as well as George Weston Bakeries, Thomas English Muffins have insufficient amounts of Vitamin A in one kilogram.

Comparing minerals per 1 kilogram for Boiled Cauliflower vs George Weston Bakeries, Thomas English Muffins:

• 1 kilogram of Boiled Cauliflower has 2.2 times more Water than George Weston Bakeries, Thomas English Muffins.
• While 1 kg of George Weston Bakeries, Thomas English Muffins contains 11.3 times more Calcium, 4.4 times more Iron and 23 times more Sodium than Boiled and Drained Cauliflower.
• 1 kilogram of Boiled Cauliflower lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Cauliflower has 2.1 times more Omega 3 than George Weston Bakeries, Thomas English Muffins.
• While 1 kg of George Weston Bakeries, Thomas English Muffins contains 10.1 times more Energy, 16.8 times more Omega 6, 11.2 times more Carbohydrate and 4.3 times more Protein than Boiled and Drained Cauliflower.
• 1 kilogram of Boiled Cauliflower provide inadequate amounts of Energy and Omega 6