Comparing Nutrients in 1 kilogram Boiled Cauliflower VS Puddings, chocolate flavor, low calorie, instant, dry mix

Macros Ratio

	Protein	Fat	Carbs
Boiled Cauliflower	26%	15%	59%
Puddings, chocolate flavor, low calorie, instant, dry mix	6%	6%	88%

Macro Nutrients

	Boiled Cauliflower	Puddings, chocolate flavor, low calorie, instant, dry mix	Recommended Dietary Allowance
Energy	7.93% 230kcal	123% 3560kcal	2900kcal per day for Men 19-50 years
Fat	4.64% 4.5g	24.7% 24g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	30.8% 9.84g	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	7.7% 1.3g	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	602% 782g	130g per day for Men 19-50 years
Sugars	28.7% 21g	9.66% 7g	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	161% 61g	38g per day for Men 19-50 years
Protein	33% 18.4g	95% 53g	56g per day for Men 19-50 years

Vitamins

	Boiled Cauliflower	Puddings, chocolate flavor, low calorie, instant, dry 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	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	69.2% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.6% 4.1mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	102% 5.1mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	133% 1.73mg	30.8% 0.4mg	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	15% 60μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.17% 0.1μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.67% 0.7mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	115% 138μg	3.33% 4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cauliflower	Puddings, chocolate flavor, low calorie, instant, dry mix	Recommended Dietary Allowance
Calcium	16% 160mg	126% 1260mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	931% 8.4mg	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	389% 31mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	212% 890mg	420mg per day for Men 19-50 years
Manganese	57.4% 1.32mg	306% 7.03mg	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	2371% 16600mg	700mg per day for Men 19-50 years
Potassium	41.8% 1420mg	376% 12790mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	71% 39μg	55μg per day for Men 19-50 years
Sodium	10% 150mg	1892% 28380mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	25% 930g	1.14% 42g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Cauliflower VS Puddings, chocolate flavor, low calorie, instant, dry mix per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Cauliflower versus 1 kg of Puddings, chocolate flavor, low calorie, instant, dry mix to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Cauliflower vs Puddings, chocolate flavor, low calorie, instant, dry mix:

• 1 kilogram of Boiled Cauliflower has 2.1 times more Vitamin B1, 9.2 times more Vitamin B5, 4.3 times more Vitamin B6, 7.3 times more Vitamin B9, more Vitamin C and 34.5 times more Vitamin K than Puddings, chocolate flavor, low calorie, instant, dry mix.
• While 1 kg of Puddings, chocolate flavor, low calorie, instant, dry mix contains 1.7 times more Vitamin B2 than Boiled and Drained Cauliflower.
• Both Boiled Cauliflower and Puddings, chocolate flavor, low calorie, instant, dry mix provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Puddings, chocolate flavor, low calorie, instant, dry mix have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B9, Vitamin C and Vitamin K
• Both Boiled and Drained Cauliflower as well as Puddings, chocolate flavor, low calorie, instant, dry mix have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Boiled Cauliflower vs Puddings, chocolate flavor, low calorie, instant, dry mix:

• 1 kilogram of Boiled Cauliflower has 22.1 times more Water than Puddings, chocolate flavor, low calorie, instant, dry mix.
• While 1 kg of Puddings, chocolate flavor, low calorie, instant, dry mix contains 7.9 times more Calcium, 46.6 times more Copper, 9.7 times more Iron, 9.9 times more Magnesium, 5.3 times more Manganese, 51.9 times more Phosphorus, 9 times more Potassium, 6.5 times more Selenium, 189.2 times more Sodium and 2.4 times more Zinc than Boiled and Drained Cauliflower.
• 1 kilogram of Boiled Cauliflower lack sufficient amounts of Calcium, Copper, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Cauliflower has more Omega 3 and 3 times more Sugars than Puddings, chocolate flavor, low calorie, instant, dry mix.
• While 1 kg of Puddings, chocolate flavor, low calorie, instant, dry mix contains 15.5 times more Energy, 5.3 times more Fat, 14.1 times more Saturated Fat, 19 times more Carbohydrate, 2.7 times more Fiber and 2.9 times more Protein than Boiled and Drained Cauliflower.
• 1 kilogram of Boiled Cauliflower provide inadequate amounts of Energy
• 1 kilogram of Puddings, chocolate flavor, low calorie, instant, dry mix provide inadequate amounts of Omega 3
• Both Boiled and Drained Cauliflower as well as Puddings, chocolate flavor, low calorie, instant, dry mix provide inadequate amounts of Omega 6 in one kilogram.