Comparing Nutrients in 1 kilogram Cauliflower VS Apricots, canned, water pack, without skin, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Apricots, canned, water pack, without skin, solids and liquids	11%	1%	88%

Macro Nutrients

	Cauliflower	Apricots, canned, water pack, without skin, solids and liquids	Recommended Dietary Allowance
Energy	8.62% 250kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	4.06% 1.3g	0.063% 0.02g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	NA	1.6g per day for Men 19-50 years
Omega 6	0.94% 0.16g	0.35% 0.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.2% 49.7g	42% 54.8g	130g per day for Men 19-50 years
Sugars	26.3% 19g	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	13.4% 9.7g	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	% 9.4g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	52.6% 20g	29% 11g	38g per day for Men 19-50 years
Protein	34.3% 19g	12.3% 6.9g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Apricots, canned, water pack, without skin, solids and liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	101% 910μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.7% 5.07mg	27.3% 4.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	133% 6.67mg	18.4% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	142% 1.84mg	41.5% 0.54mg	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	143% 570μg	5% 20μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	536% 482mg	20% 18mg	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	5.33% 0.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	129% 155μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Apricots, canned, water pack, without skin, solids and liquids	Recommended Dietary Allowance
Calcium	22% 220mg	8% 80mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	75.6% 0.68mg	0.9mg per day for Men 19-50 years
Fluoride	0.25% 10μg	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	52.5% 4.2mg	67.5% 5.4mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	23% 0.53mg	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	63% 440mg	23% 160mg	700mg per day for Men 19-50 years
Potassium	88% 2990mg	45.3% 1540mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	NA	55μg per day for Men 19-50 years
Sodium	20% 300mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	25% 921g	25.3% 934g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Apricots, canned, water pack, without skin, solids and liquids per 1 kg

Compare the macro and micronutrient content in 1 kg of Cauliflower versus 1 kg of Apricots, canned, water pack, without skin, solids and liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cauliflower vs Apricots, canned, water pack, without skin, solids and liquids:

• 1 kilogram of Cauliflower has 2.5 times more Vitamin B1, 2.5 times more Vitamin B2, 7.3 times more Vitamin B5, 3.4 times more Vitamin B6, 28.5 times more Vitamin B9 and 26.8 times more Vitamin C than Apricots, canned, water pack, without skin, solids and liquids.
• While 1 kg of Apricots, canned, water pack, without skin, solids and liquids contains more Vitamin A than Raw Cauliflower.
• Both Cauliflower and Apricots, canned, water pack, without skin, solids and liquids provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Cauliflower have insufficient amounts of Vitamin A
• 1 kilogram of Apricots, canned, water pack, without skin, solids and liquids have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B5 and Vitamin B9
• Both Raw Cauliflower as well as Apricots, canned, water pack, without skin, solids and liquids have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cauliflower vs Apricots, canned, water pack, without skin, solids and liquids:

• 1 kilogram of Cauliflower has 2.8 times more Calcium, 1.7 times more Magnesium, 2.9 times more Manganese, 2.8 times more Phosphorus, 1.9 times more Potassium, 2.7 times more Sodium and 2.5 times more Zinc than Apricots, canned, water pack, without skin, solids and liquids.
• While 1 kg of Apricots, canned, water pack, without skin, solids and liquids contains 1.7 times more Copper and 1.3 times more Iron than Raw Cauliflower.
• Both Cauliflower and Apricots, canned, water pack, without skin, solids and liquids contain similar levels of Water per one kilogram.
• 1 kilogram of Apricots, canned, water pack, without skin, solids and liquids lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cauliflower has 1.8 times more Fiber and 2.8 times more Protein than Apricots, canned, water pack, without skin, solids and liquids.
• Both Cauliflower and Apricots, canned, water pack, without skin, solids and liquids offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Apricots, canned, water pack, without skin, solids and liquids provide inadequate amounts of Protein
• Both Raw Cauliflower as well as Apricots, canned, water pack, without skin, solids and liquids provide inadequate amounts of Energy and Omega 6 in one kilogram.