Comparing Nutrients in 1 kilogram Boiled Cauliflower VS Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)

Macros Ratio

	Protein	Fat	Carbs
Boiled Cauliflower	26%	15%	59%
Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	5%	24%	71%

Macro Nutrients

	Boiled Cauliflower	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Energy	7.93% 230kcal	141% 4090kcal	2900kcal per day for Men 19-50 years
Fat	4.64% 4.5g	114% 110g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	82.4% 26.4g	32g per day for Men 19-50 years
Omega 3	104% 1.67g	45.6% 0.73g	1.6g per day for Men 19-50 years
Omega 6	2.94% 0.5g	71% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	31.6% 41g	559% 727g	130g per day for Men 19-50 years
Sugars	28.7% 21g	400% 290g	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	26.3% 10g	38g per day for Men 19-50 years
Protein	33% 18.4g	84% 47g	56g per day for Men 19-50 years

Vitamins

	Boiled Cauliflower	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	519% 4670μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	304% 3.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	319% 4.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.6% 4.1mg	328% 52.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	102% 5.1mg	68% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	133% 1.73mg	358% 4.65mg	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	120% 480μg	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	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	60% 9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	115% 138μg	55% 66μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cauliflower	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Calcium	16% 160mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	75.6% 0.68mg	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	490% 39.2mg	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	144% 3.32mg	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	45.7% 320mg	109% 760mg	700mg per day for Men 19-50 years
Potassium	41.8% 1420mg	24% 810mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	93% 51μg	55μg per day for Men 19-50 years
Sodium	10% 150mg	236% 3540mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	34.5% 3.8mg	11mg per day for Men 19-50 years
Water	25% 930g	2.83% 105g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Cauliflower VS Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Cauliflower versus 1 kg of Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Cauliflower vs Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry):

• 1 kilogram of Boiled Cauliflower has 1.5 times more Vitamin B5, more Vitamin C and 2.1 times more Vitamin K than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).
• While 1 kg of Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) contains 467 times more Vitamin A, 8.7 times more Vitamin B1, 8 times more Vitamin B2, 12.8 times more Vitamin B3, 2.7 times more Vitamin B6 and 12.9 times more Vitamin E than Boiled and Drained Cauliflower.
• Both Boiled Cauliflower and Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Boiled Cauliflower have insufficient amounts of Vitamin A and Vitamin E
• 1 kilogram of Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have insufficient amounts of Vitamin C

Comparing minerals per 1 kilogram for Boiled Cauliflower vs Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry):

• 1 kilogram of Boiled Cauliflower has 1.8 times more Potassium and 8.9 times more Water than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).
• While 1 kg of Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) contains 3.8 times more Copper, 12.3 times more Iron, 1.3 times more Magnesium, 2.5 times more Manganese, 2.4 times more Phosphorus, 8.5 times more Selenium, 23.6 times more Sodium and 2.2 times more Zinc than Boiled and Drained Cauliflower.
• 1 kilogram of Boiled Cauliflower lack sufficient amounts of Copper, Selenium and Zinc
• Both Boiled and Drained Cauliflower as well as Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Cauliflower has 2.3 times more Omega 3 and 2.3 times more Fiber than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).
• While 1 kg of Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) contains 17.8 times more Energy, 24.5 times more Fat, 37.7 times more Saturated Fat, 24.2 times more Omega 6, 17.7 times more Carbohydrate, 13.9 times more Sugars and 2.6 times more Protein than Boiled and Drained Cauliflower.
• 1 kilogram of Boiled Cauliflower provide inadequate amounts of Energy and Omega 6