Comparing Nutrients in 1 kilogram Cauliflower VS Monster Energy Drink, Fortified With Vitamins C, B2, B3, B6, B12

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Monster Energy Drink, Fortified With Vitamins C, B2, B3, B6, B12	4%	0%	96%

Macro Nutrients

	Cauliflower	Monster Energy Drink, Fortified With Vitamins C, B2, B3, B6, B12	Recommended Dietary Allowance
Energy	8.62% 250kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	4.06% 1.3g	0% 0g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.94% 0.16g	0% 0g	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	86.8% 113g	130g per day for Men 19-50 years
Sugars	26.3% 19g	151% 109g	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	33% 24g	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	% 41g	g per day for Men 19-50 years
Sucrose	% 0g	% 44.3g	g per day for Men 19-50 years
Fiber	52.6% 20g	0% 0g	38g per day for Men 19-50 years
Protein	34.3% 19g	8.4% 4.7g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Monster Energy Drink, Fortified With Vitamins C, B2, B3, B6, B12	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	33.3% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	623% 8.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.7% 5.07mg	635% 102mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	133% 6.67mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	142% 1.84mg	777% 10mg	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	0% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1071% 25.7μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	536% 482mg	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	5.33% 0.8mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	129% 155μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Monster Energy Drink, Fortified With Vitamins C, B2, B3, B6, B12	Recommended Dietary Allowance
Calcium	22% 220mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	2.22% 0.02mg	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	5% 0.4mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	2.17% 0.05mg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	88% 2990mg	0.59% 20mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	20% 300mg	51.3% 770mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	0.91% 0.1mg	11mg per day for Men 19-50 years
Water	25% 921g	23.8% 881g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Monster Energy Drink, Fortified With Vitamins C, B2, B3, B6, B12 per 1 kg

Compare the macro and micronutrient content in 1 kg of Cauliflower versus 1 kg of Monster Energy Drink, Fortified With Vitamins C, B2, B3, B6, B12 to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cauliflower vs Monster Energy Drink, Fortified With Vitamins C, B2, B3, B6, B12:

• 1 kilogram of Cauliflower has 1.3 times more Vitamin B1, more Vitamin B5, more Vitamin B9, more Vitamin C and more Vitamin K than Monster Energy Drink, Fortified With Vitamins C, B2, B3, B6, B12.
• While 1 kg of Monster Energy Drink, Fortified With Vitamins C, B2, B3, B6, B12 contains 13.5 times more Vitamin B2, 20 times more Vitamin B3, 5.5 times more Vitamin B6 and more Vitamin B12 than Raw Cauliflower.
• 1 kilogram of Cauliflower have insufficient amounts of Vitamin B12
• 1 kilogram of Monster Energy Drink, Fortified With Vitamins C, B2, B3, B6, B12 have insufficient amounts of Vitamin B5, Vitamin B9, Vitamin C and Vitamin K
• Both Raw Cauliflower as well as Monster Energy Drink, Fortified With Vitamins C, B2, B3, B6, B12 have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Cauliflower vs Monster Energy Drink, Fortified With Vitamins C, B2, B3, B6, B12:

• 1 kilogram of Cauliflower has more Calcium, 19.5 times more Copper, 10.5 times more Iron, more Magnesium, 31 times more Manganese, more Phosphorus, 149.5 times more Potassium and 27 times more Zinc than Monster Energy Drink, Fortified With Vitamins C, B2, B3, B6, B12.
• While 1 kg of Monster Energy Drink, Fortified With Vitamins C, B2, B3, B6, B12 contains 2.6 times more Sodium than Raw Cauliflower.
• Both Cauliflower and Monster Energy Drink, Fortified With Vitamins C, B2, B3, B6, B12 contain similar levels of Water per one kilogram.
• 1 kilogram of Monster Energy Drink, Fortified With Vitamins C, B2, B3, B6, B12 lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc
• Both Raw Cauliflower as well as Monster Energy Drink, Fortified With Vitamins C, B2, B3, B6, B12 lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cauliflower has more Fiber and 4.1 times more Protein than Monster Energy Drink, Fortified With Vitamins C, B2, B3, B6, B12.
• While 1 kg of Monster Energy Drink, Fortified With Vitamins C, B2, B3, B6, B12 contains 2.3 times more Carbohydrate, 5.7 times more Sugars and 2.5 times more Fructose than Raw Cauliflower.
• 1 kilogram of Monster Energy Drink, Fortified With Vitamins C, B2, B3, B6, B12 provide inadequate amounts of Fiber and Protein
• Both Raw Cauliflower as well as Monster Energy Drink, Fortified With Vitamins C, B2, B3, B6, B12 provide inadequate amounts of Energy, Omega 3 and Omega 6 in one kilogram.