Comparing Nutrients in 1 kilogram Cauliflower VS Sweetened Mocha Instant Coffee

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Sweetened Mocha Instant Coffee	5%	31%	64%

Macro Nutrients

	Cauliflower	Sweetened Mocha Instant Coffee	Recommended Dietary Allowance
Energy	8.62% 250kcal	159% 4600kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	164% 159g	97g per day for Men 19-50 years
Saturated Fat	4.06% 1.3g	154% 49.3g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	36.3% 0.58g	1.6g per day for Men 19-50 years
Omega 6	0.94% 0.16g	58.5% 9.95g	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	570% 740g	130g per day for Men 19-50 years
Sugars	26.3% 19g	803% 582g	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	50% 19g	38g per day for Men 19-50 years
Protein	34.3% 19g	94% 53g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Sweetened Mocha Instant Coffee	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.7% 5.07mg	141% 22.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	133% 6.67mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	142% 1.84mg	42.3% 0.55mg	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	22.5% 90μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	188% 4.5μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	536% 482mg	6.67% 6mg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	129% 155μg	12.5% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Sweetened Mocha Instant Coffee	Recommended Dietary Allowance
Calcium	22% 220mg	271% 2710mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	483% 4.35mg	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	0% 0mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	162% 680mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	193% 4.45mg	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	359% 2510mg	700mg per day for Men 19-50 years
Potassium	88% 2990mg	304% 10330mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	113% 62μg	55μg per day for Men 19-50 years
Sodium	20% 300mg	211% 3170mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	87.3% 9.6mg	11mg per day for Men 19-50 years
Water	25% 921g	0.46% 17g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Sweetened Mocha Instant Coffee per 1 kg

Compare the macro and micronutrient content in 1 kg of Cauliflower versus 1 kg of Sweetened Mocha Instant Coffee to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cauliflower vs Sweetened Mocha Instant Coffee:

• 1 kilogram of Cauliflower has 1.6 times more Vitamin B1, 2.1 times more Vitamin B2, 12.8 times more Vitamin B5, 3.3 times more Vitamin B6, 6.3 times more Vitamin B9, 80.3 times more Vitamin C and 10.3 times more Vitamin K than Sweetened Mocha Instant Coffee.
• While 1 kg of Sweetened Mocha Instant Coffee contains 4.5 times more Vitamin B3 and more Vitamin B12 than Raw Cauliflower.
• 1 kilogram of Cauliflower have insufficient amounts of Vitamin B12
• 1 kilogram of Sweetened Mocha Instant Coffee have insufficient amounts of Vitamin B5, Vitamin C and Vitamin K
• Both Raw Cauliflower as well as Sweetened Mocha Instant Coffee have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Cauliflower vs Sweetened Mocha Instant Coffee:

• 1 kilogram of Cauliflower has more Iron and 54.2 times more Water than Sweetened Mocha Instant Coffee.
• While 1 kg of Sweetened Mocha Instant Coffee contains 12.3 times more Calcium, 11.2 times more Copper, 4.5 times more Magnesium, 2.9 times more Manganese, 5.7 times more Phosphorus, 3.5 times more Potassium, 10.3 times more Selenium, 10.6 times more Sodium and 3.6 times more Zinc than Raw Cauliflower.
• 1 kilogram of Cauliflower lack sufficient amounts of Selenium
• 1 kilogram of Sweetened Mocha Instant Coffee lack sufficient amounts of Iron

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Sweetened Mocha Instant Coffee contains 18.4 times more Energy, 56.7 times more Fat, 38 times more Saturated Fat, 3.9 times more Omega 3, 62.2 times more Omega 6, 14.9 times more Carbohydrate, 30.5 times more Sugars and 2.8 times more Protein than Raw Cauliflower.
• Both Cauliflower and Sweetened Mocha Instant Coffee offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6